Hello all,
I've been lifting with the same program (always mix excercises though) for almost my entire lifting career, where I will hit:
Day 1: Arms
Day 2: Shoulders
Day 3: Legs/Forearms
Day 4: Chest/Back
(abs and light cardio mixed in throughout the week)
I'd like to try something that will hit each muscle group twice a week, but the challenge is doing this with only 4 days of lifting (I'd love to lift more, but its just not a reality for me). Anyone have a program they could recommend to acheive this?
Thanks,
Kevin
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07-18-2007, 06:35 AM #1
Program for hitting each muscle twice a week?
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07-18-2007, 07:05 AM #2
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07-18-2007, 07:46 AM #3
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07-18-2007, 08:11 AM #4
- Join Date: Mar 2005
- Location: Michigan, United States
- Age: 60
- Posts: 97
- Rep Power: 246
You either need a 2-day split, which can be pretty tough if you're intensity is as high as it should be, or a combination of the suggestions from JMANN and Billabong.
If you do a 2-day split, then it's a simple:
Day 1 - Split 1
Day 2 - Split 2
Day 3 - Split 1
Day 4 - Split 2
A "combo" approach would be a 3-day split:
Day 1 - Split 1
Day 2 - Split 2
Day 3 - Split 3
Day 4 - Split 1
The 2-day split means that you will work each muscle group twice within the same week. The 3-day split spreads things out just a little bit, but in any 8 day period, 2 muscle groups are hit twice.
The 3-day allows for more intensity per workout, IMO, and keeps the workouts short. A fairly decent 3-day split is:
Split 1: Chest / Shoulders / Tri's
Split 2: Back / Bi's
Split 3: Legs / Abs
Hope this helps.Live each day as if it's your last because someday, you'll be right!
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07-18-2007, 08:25 AM #5
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07-18-2007, 10:27 AM #6
Based on that, I created this hypothetical routine. Anyone think 21 sets in a day is too much? Also, I only do cable for chest, as my left shoulder has problems and I try to avoid doing anything that aggrivates it (bench presses, flys).
Day 1 Sets
Chest Cables 3
Chest Cables 3
Shoulder Press 3 Smith Machine (cannot do dumbells, due to shoulder)
Lateral Raise 3
Forearms 3 Barbell Curl
Dips 3 Weighted
Overhead Tricep Press 3 With Dumbell
Total 21
Day 2 Sets
Leg Press 3
Leg Curl 3
Pull Ups 3 alternate wide and hammer grip
Bent Over Rows 3 Barbell
Incline Curls 3
Preacher Curls 3 Ez-Bar
Shruggs 3 Barbell
Total 21
Day 3 Sets
Chest Cables 3
Chest Cables 3
Shoulder Press 3 Parallel Grip (Machine)
Upright Rows 3 Barbell
Forearms 3
Skull Crusher 3
Tricep Pushdown 3 Rope or reverse grip on bar
Total 21
Day 4 Sets
Squats 3
Calves 3
Pull Ups 3 alternate wide and hammer grip
Dead Lifts 3
Incline Curls 3
Sitting Hammer Curls 3
Shruggs 3 Dumbell
Total 21
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07-18-2007, 10:29 AM #7
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07-19-2007, 05:27 AM #8
- Join Date: Mar 2005
- Location: Michigan, United States
- Age: 60
- Posts: 97
- Rep Power: 246
Do dumbbell chest presses bother your shoulder? I've had plenty of shoulder problems and am now doing dumbbell incline and flat bench work. I can control the width of my stretch at the bottom and depth of the lift (how much I lower them), thus eliminating most of the shoulder issues.
Push/Pull - Split the body into 2 groups of Push muscles and Pull muscles.
Split 1 - Push
- Legs (squats; press; calves)
- Chest
- Shoulders
- Tri's
Split 2 - Pull
- Legs (hams)
- Back
- Bi's
Upper/Lower - Split the body into Upper Body muscles and Lower Body muscles.
Split 1 - Upper
- Chest
- Back
- Shoulders
- Arms
Split 2 - Lower
- Legs (all)
Work abs at least once per week.
As for 21 sets, I'd probably run out of steam and intensity after 15 - 18 sets. But, I'm not as young as I used to be!Live each day as if it's your last because someday, you'll be right!
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07-19-2007, 12:49 PM #9
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07-19-2007, 01:09 PM #10
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07-23-2007, 10:01 AM #11
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