Need Help Devising Workout For Each Body Part 2 x Week

[americanslacker]

I need help coming up with a routine for working out each body part 2 x week. After my max-ot 12 week routine i hope i can use this style routine for a while.

So please help me out i just need to know the basics. I will put together the workouts. Just need a routine outline.

Reps will be awarded.

[Mikey1]

mon - upper
tues - lower

thurs - upper
fri - lower

[muscleboy333]

Monday: Workout A
Tuesday: Workout B
Wednesday: Off
Thursday: Workout A
Friday: Workout B
Saturday and Sunday off

Workout A:
Monday: ------------------ Thursday:
Chest:
3 sets flat DB bench ------------- 3 sets decline barbell bench
2 sets dumbbell incline ------------ 2 sets dips

Shoulders:
3 sets military press ---------- 3 sets dumbbell press
1 set lateral raises ----------- 1 set incline one arm lateral raises

Triceps:
2 sets overhead dumbbell extension ---------- 2 sets skulls
1 set skulls ----------------------------- 1 set CGBP

Back:
2 sets rack chins ---------- 2 sets rack chins behind head
2 sets barbell rows --------- 3 sets 1 arm dumbbell rows
2 sets deadlifts ----------- 1 set deadlifts

Workout B:
Tuesday: ---------------- Friday:
Biceps:
2 sets chins ---------------- 2 sets standing barbell curls
1 set incline db curls ------- 1 set barbell preacher curls

Forearms:
2 sets hammer curls-- ------- 2 sets wrist curls
1 set static hold ----------- 1 set static hang (from chinup bar)

Quads:
3 sets front squats ---------- 3 sets back squats
1 set leg extension ---------- 1 sets lunges

Hamstrings:
3 sets leg curls ------------ 3 sets SLDL



You could tweak this to your liking

[americanslacker]

Thanks u guys & i will make it a mixture of both..........i will post once i get it together.

~Slacker~

[Newport Surfer]

Monday: Workout A
Tuesday: Workout B
Wednesday: Off
Thursday: Workout A
Friday: Workout B
Saturday and Sunday off

Workout A:
Monday: ------------------ Thursday:
Chest:
3 sets flat DB bench ------------- 3 sets decline barbell bench
2 sets dumbbell incline ------------ 2 sets dips

Shoulders:
3 sets military press ---------- 3 sets dumbbell press
1 set lateral raises ----------- 1 set incline one arm lateral raises

Triceps:
2 sets overhead dumbbell extension ---------- 2 sets skulls
1 set skulls ----------------------------- 1 set CGBP

Back:
2 sets rack chins ---------- 2 sets rack chins behind head
2 sets barbell rows --------- 3 sets 1 arm dumbbell rows
2 sets deadlifts ----------- 1 set deadlifts

Workout B:
Tuesday: ---------------- Friday:
Biceps:
2 sets chins ---------------- 2 sets standing barbell curls
1 set incline db curls ------- 1 set barbell preacher curls

Forearms:
2 sets hammer curls-- ------- 2 sets wrist curls
1 set static hold ----------- 1 set static hang (from chinup bar)

Quads:
3 sets front squats ---------- 3 sets back squats
1 set leg extension ---------- 1 sets lunges

Hamstrings:
3 sets leg curls ------------ 3 sets SLDL



You could tweak this to your liking

I actually like this workout. It isn't overtraining, even for an ecto?

[americanslacker]

I actually like this workout. It isn't overtraining, even for an ecto?

R u an Ecto?? I am unfortunately & yes i like this workout 2. I am fixing it up for my style but i like its basis.

[muscleboy333]

Glad to hear you guys like it.

[muscleboy333]

Oh and no, it shouldn't make you overtrain, but you could tweak it a bit if it did

[M1lk Jug]

its safe, dont worry.

[Gibblets]

try it

[jpdn83]

Monday - Chest/Shoulders/Triceps (4-6 reps)
-Flat Bench
-DB Incline
-L/F Dips
-BB Military Press
-DB Side Laterals
-EZ Bar Skullcrushers*DB OH Extensions (*=compound set)

Tuesday - Back/Traps/Rear Delts/Biceps (12-15 reps)
-Pullups (X x 30)
-Smith Machine BO Rows
-WG Pulldowns
-Smith Machine Shrugs
-Cable BO Rear Delt Flyes
-DB Incline Curls*Cable Curls

Wednesday - Legs (Pyramid sets; 6-15 reps)
-BB Squats
-Leg Press
-Lying Leg Curl
-Leg Extension
-Standing Calf Raise*Seated Calf Raise (25 reps/set)

Thursday - Chest/Delts/Triceps (12-15 reps)
-BB Incline
-DB Flat
-DB Flyes
-Machine OH Press
-Cable Side Laterals
-Cable Pressdowns*Cable Kickbacks

Friday - Back/Traps/Rear Delts/Biceps (4-6 reps)
-Pullups (X x 30)
-BB BO Rows
-Cable Rows
-DB Shrugs
-Machine Rear Delt Flyes
-BB Curls

Saturday - Abs/Calves/Forearms (Failure Sets; high reps 12-25)
-Cable Crunch*Standing Calf Raise
-AB Curl Machine*Seated Calf Raise
-V Bench Crunches*Donkey Calf Raise
-Wrist Curl*Reverse Wrist Curl
-BTB Wrist Curls

[Stormbringer]

I need help coming up with a routine for working out each body part 2 x week.

Here's the one I like for strength:

Upper hypertrophy:
1. Incline b/p 2x6-8
2. Dips 2x6-8
3. C/g b/p 2x6-8
4. Military press 2x6-8
5. Lateral raises 2x6-8
6. Chinups 2x6-8
7. BB rows 2x6-8
8. BB curls 2x6-8
Upper strength:
1. Flat b/p 6x3-4
2. Military press 6x3-4
3. BB Rows 6x3-4
4. Pullups 6x3-4
Lower hypertrophy:
1. Front squat 3x6-8
2. Deadlift 3x6-8
3. Calf raises 3x6-8
4. Core work 3x6-8
Lower strength:
1. Squats 6x3-4
2. SLDL 6x3-4
3. Good mornings 6x3-4
4. Calf raises 6x3-4

or the one more simpler:

Push: (done 2 times/week)
Squats 2x4-6
Incline b/p 2x4-6
Dips 2x4-6
Military press 2x4-6
Calve raise 2x12
Push press 2x4-6
Pull: (done 2 times/week)
Deadlift 2x3-5
Pullup 2x4-6
BB rows 2x4-6
Power clean 2x4-6
BB curl 2x4-6
abs 2x12

[americanslacker]

All u guys .......... thanks i appreciate it. I like all the routines so i will have a hard time deciding. I will use the 1st one for mass. 2nd for cutting, & Storm's for strength which i plan on strength training after my mass training.

~Slacker~

[Defiant1]

I need help coming up with a routine for working out each body part 2 x week. After my max-ot 12 week routine i hope i can use this style routine for a while.

So please help me out i just need to know the basics. I will put together the workouts. Just need a routine outline.

Reps will be awarded.

My favorite "balanced" 4 day:

Chest/Back/Shoulders 1 day

Legs/Arms other day

You could also do a 3 on 1 off. Breaking your body up into 3 parts, this will be SLIGHTLY less than 2x per week if you do 3 on 1 off, 3 on 2 off.

[americanslacker]

Thanks u guys & i am glad i actually got replies...half the time no one answers. Hope fully i got reps to every one.

~Slacker~