Full-body workout twice a week

[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.

[kingcarlos]

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

[Ron Schwarz]

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.

[Taking Cattle]

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.