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RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

please comment on/help with a 2X week workout plan

clash

New member
Hey guys. For many reasons, I will only be able to work out twice a week (mon, friday) starting in a couple of weeks for about 5-6 months. I have made up a plan and i'm hoping someone could critique and comment on them.

For some history, i am 20, 5'10 and about 4 months ago I was 200 lbs. Then I decided to lose weight because i had a pretty high fat percent and now I'm down to 170. I still have some fat left but I think cutting anymore would be pointless since my fat is noticable because of a lack of lean muscle. (I did weight lift during my weight loss and maintained, even gained strength).

So anyways, I will be doing a clean bulk with calories slightly over maintenance. I don't care if this means it would take me longer to gain muscle. I've got time and I want to keep fat gain to a minimum (i know some fat gain is inevitable) :)


Monday:

Squats
Bench Press
Shoulders (barbell or dumbell press)
Triceps (dips/skull crushers)
***Leg Press
Abs

Wednesday: ABS only

Can't go to a gym this day but I can find 20 minutes or so to do some weighted sit ups. I have two 25 lbs plates at home.


Friday:
Deadlift
Bench Press
Rows (barbell or dumbell?)
Biceps (Either curls or would chin ups be better?)
Abs

I'm trying to focus on compound lifts. The general idea is that Monday becomes more of a leg day which is why I added *leg press along with squats (which is what I would focus on for legs). Friday becomes more of a back day but the dead lift still hits the legs somewhat but the focus in on back with the deads and the rows.

I train chest twice because I find that my chest never gets sore and I'm making good gains on it even when I was cutting.

On Friday should I also add shoulders? I'm sure I can train shoulder 2X a week too. Thanks for the help!!!
 
Hey bro,
Check this out, a lot of your question will be answered right there.

http://www.elitefitness.com/forum/weight-training-weight-lifting/i-want-bulkier-708279.html

good luck!


Hey thanks man! I read through a lot of that thread and I am left with some questions.

First, the poster in there started doing SS and while I would love to do that, I cannot work out three times a week. Once my schedule becomes more reasonable I wll definately try Rippetoe's program.

This is the program you suggested to that guy:

Workout A
Squats
Bench
Presses

Workout B
Deadlifts
Chin Ups
Bent over BBL Rows Or Hang Cleans


I have a couple of questions. At my level, wouldn't I be able to train chest and shoulders twice a week? I won't bother with the curls and the skullcrushers but can I add dips to the monday program? I love dips.

Thanks again
 
Well with bench and "presses" that would be your choice, your triceps, shoulders and chest are gonna be pretty fatigued.
Saying that I leave it up to you.
My concern would be possibly getting injred due to fatigue, so if you decide to do the dips maybe try this;
3 sets of 6-8 @ body weight and slow reps.
See how that goes if you decide to add them in.
Keep us posted, best of luck AND BE SAFE!!!!!:worried::D
 
OK thanks! I will try it for some time and If I feel like its too much I'll reduce my workload. And same with the dips...I'm not strong enough to do weighted dips anyways. Probably start with 2 sets of 6 and then go up to 3 sets if I feel like I can.
 
Good luck bro, keep us posted!
 
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