Which muscle group should i workout together. Say on a 3 day on 1 day off schedule.
Any opinions on a 2 day a week full body workout (head to toe)
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01-21-2009, 10:31 PM #1
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01-21-2009, 10:45 PM #2
1. 3 day on, 1 day off
Could go upper/lower/upper rest lower/upper/lower rest repeat
or
push/pull/push rest pull/push/pull rest repeat
or
Chest/Front delts/Side Delts/triceps, Legs/Calves, Back/Traps/Rear Delts/Bi's, rest repeat
2. Two day a week full body routine (if you are a beginner you'd be best to start with this)
MONDAY
*Squat
*Pull Ups
*Flat Bench Press
*Stiff Legged Deadlift
*Bent Row
*DB Overhead Press
*Straight Bar Curl
*Lying Triceps Extension
*Standing Calf Raise
THURSDAY
*Front Squat
*Chin Ups
*Incline Bench Press
*One Arm Row
*Military Press
*Sumo Deadlift
*Close Grip Bench Press
*Hammer Curl
*Seated Calf Raise
I'd keep the reps in the 8-10 range with calves as high as 15. Start with no more that 1-2 sets a piece for each lift. If after awhile you feel you can go as high as 3 do so but no higher than that.
I've known quite a few people who have done extremely well on a twice a week full body split.
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01-21-2009, 11:38 PM #3
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01-22-2009, 12:39 AM #4
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01-22-2009, 12:56 AM #5
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01-22-2009, 05:25 AM #6
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