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  1. #1
    Registered User frank04's Avatar
    Join Date: Oct 2004
    Posts: 152
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    Full-body workout twice a week

    I've been working out for two years now, doing mostly split routines But
    this year I've got a very busy shedule and I also start a job as martial
    arts instructor,in addition to that. So my problem is that I will only be
    able to work out twice a week.
    I've been thinking about doing the following full-body workout twice a
    week:

    Flat Barbell Bench Press 3x5
    Inclined Dumbbell Bench Press 3x8
    Pull-ups 3x8
    Seated Row 3x8
    Leg Press 3x8
    Calf raises 3x8
    Triceps extensions 3x8
    Dumbbell Curls 3x8
    Abs 3x8

    My goal is to increase my muscle mass and my strength over the long term,
    focusing more on my upper body.
    Do you think this routine would be ok for my goals?
    Thank you.
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  2. #2
    sleepy boi kingcarlos's Avatar
    Join Date: Mar 2005
    Location: singapore
    Age: 25
    Stats: 5'10", 165 lbs
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    IMO, u shoulde work at least 3 times a wk. beside ur routine is still more hypertorphy based than strength based. u need a mix of both.

    i suggest u have 2 main lift-where u focus on strength and 5 accesory lifts for hypertrophy.

    and also since dual factor training is so popular nowadays, heres a help for the main lifts rep scheme.

    week 1:3x3
    week 2: 5x5
    week 3:5,4,3,2,1
    week 4:10,8,6


    The auxiliary lifts follow this 2-3 sets of 10-12 reps

    Monday

    Main lifts –
    Front Squat or Box squat
    Towel bench or incline bench

    Auxiliaries choose any 5-
    Straight Legged Deadlifts
    Glute-Ham machine
    DB jump squats
    Neck
    Power Snatch
    Leg curls
    DB Flies
    DB flat press

    Rest

    Wednesday

    Main lifts –
    Hex Bar Deadlifts
    Power or Hang Clean

    Auxiliaries choose any 5-
    Barbell Lunges
    Jerk Press
    Leg Extensions
    Close grip pull-ups
    Skull crushers
    Triceps Pushdown
    Overhead triceps extension

    Rest

    Friday

    Main lifts –
    Parallel Squat
    Bench Press

    Auxiliaries choose any 5-
    Straight Legged Deadlifts
    Glute-Ham machine
    Neck
    Balance snatches
    Calve raises
    Barbell curl
    DB incline curl
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  3. #3
    Registered User Ron Schwarz's Avatar
    Join Date: Sep 2005
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    Originally Posted by frank04
    I've been working out for two years now, doing mostly split routines But
    this year I've got a very busy shedule and I also start a job as martial
    arts instructor,in addition to that. So my problem is that I will only be
    able to work out twice a week.
    I've been thinking about doing the following full-body workout twice a
    week:

    Flat Barbell Bench Press 3x5
    Inclined Dumbbell Bench Press 3x8
    Pull-ups 3x8
    Seated Row 3x8
    Leg Press 3x8
    Calf raises 3x8
    Triceps extensions 3x8
    Dumbbell Curls 3x8
    Abs 3x8

    My goal is to increase my muscle mass and my strength over the long term,
    focusing more on my upper body.
    Do you think this routine would be ok for my goals?
    Thank you.
    Sounds decent. Only suggestion I'd make is incorporate an overhead press movement, and rearrange like this:

    1. Overhead press
    2. Pull-ups
    3. Flat bench
    4. Seated row
    then leg press and the rest.

    You might want to try 2 sets instead of 3. Very general rule of thumb: if your strength has significantly diminished after a # of sets, i.e, you can't come close to same # of reps for the next set, then you've done enough sets. I can't do more than one set, but I've been training for a very long time and can push myself extremely hard.

    You might want to think about incorporating deadlifts every other workout if you really are interested in overall size and strength. Do those first, and then cut out the rows.

    Good luck.
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  4. #4
    Registered User Taking Cattle's Avatar
    Join Date: Sep 2003
    Posts: 282
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    Taking Cattle is offline
    How about doing your workout Russian Fatigue Cycling style:

    Day 1:

    Flat Barbell Bench Press 3x5
    Inclined Dumbbell Bench Press 3x8
    Pull-ups 3x8
    Seated Row 3x8

    Leg Press 3x8
    Calf raises 3x8
    Triceps extensions 3x8
    Dumbbell Curls 3x8

    Abs 3x8

    Day 2:

    Leg Press 3x8
    Calf raises 3x8
    Triceps extensions 3x8
    Dumbbell Curls 3x8

    Flat Barbell Bench Press 3x5
    Inclined Dumbbell Bench Press 3x8
    Pull-ups 3x8
    Seated Row 3x8

    Abs 3x8

    Basically the idea is that you rotate the order of the excercises every workout and increase the weight when you can lift your fresh poundages when you're fatigued. Say you lift 200lbs for a bench press on Day 1, lift until you can lift 200lbs for bench press on Day 2 after you're fatigued.

    Make sense? Might not. It's late here.
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