Good 2-day workout plan?

Discussion in 'Fitness & Nutrition' started by thaore0, Mar 2, 2009.

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  1. thaore0

    thaore0 New Member

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    Hey guys,

    I've got access to a gym 2 days a week and need some help tweaking my workout, or even an overhaul. It's a weight training class with no real instruction.

    Background
    Goal: Gain muscle mass, lose fat.
    Height: 6'1"
    Weight: 240 (fatty)
    Experience in the gym: little to none.

    The Workout
    3x8 Back squat
    3x5 Deadlift
    3x10 Leg Press
    3x15 Calf extensions

    3x5 Bench
    3x5 Standing military
    3x10 Fly
    3x10 Row

    3x5 Lat pulldown
    3x5 Tricep curl
    1 minute planks
    Pikes until failure
    Crunches

    Cardio
    Weather permitting, I road bike

    Diet
    Eating pretty clean, lots of protein and salads. Taking in 2 scoops EAS whey twice a day.

    I know working out twice a week isn't really effective, but it's all I have. Can you guys help me out?
     
    Last edited: Mar 2, 2009
  2. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    are you doing that routine on both days?
     
  3. synthetic

    synthetic New Member

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    where is the cardio? just because you dont have gym is no excuse for skipping work out days.. do cardio!!! run...bike etc..
     
  4. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    truth
     
  5. jonno

    jonno New Member

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    upper
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  6. thaore0

    thaore0 New Member

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    Yeah, both days.

    Forgot to add cardio to my post. Weather permitting, I road bike.
     
  7. therealdeal

    therealdeal New Member

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    If I only had two days here is how I would break it down:

    A:
    Deadlifts 5x5
    Bench 5x5
    Rows 4x8
    Lat pulldowns 3x10
    Flys 3x10


    B:
    Squats 3x8-10
    Pullups 3x8-10
    Dips 3x8-10
    GHR 3x8-10
    Leg Press 5x5-10


    These would be punishing workouts I think but you would get a lot out of it.
     
  8. thaore0

    thaore0 New Member

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    Tell me about it. :rofl:
     
  9. thaore0

    thaore0 New Member

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    Looks like something I can accomplish :bowdown:

    Is there any reason for deadlifts and squats being on separate days?
     
  10. devman

    devman New Member

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    because doing squats and deadlifts on the same day is brutal
     
  11. Rumbaar

    Rumbaar Inherent Omniscience OT Supporter

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    See I would do

    Day1:
    Squats
    Deadlift
    Incline

    Day 2:
    Incline/Pullup
    Flat/Cable rows
     
  12. ices

    ices New Member

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    Day 1:
    Squat
    Bench
    Rows

    Day 2:
    Deadlift
    Military Press
    Pullups

    And add whatever you're comfortable doing wherever you want (iso work, abs, etc.)
     
  13. CPop

    CPop New Member

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    I like training squats and deadlifts on the same day.
     
  14. therealdeal

    therealdeal New Member

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    They're the two biggest movements, plus I focused more on lower body on day 2. Gives you a rest in between.
     
  15. thaore0

    thaore0 New Member

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    Ok, I tried some different things this week.

    Day 1:

    5x5 Squat 305lbs
    5x5 Bench 135lbs
    3x10 Lat pulldowns 120lbs
    3x10 Rows 260lbs (2 pulley cable-assist machine)
    3x15 Calf extensions

    Misc ab work
    15min HIIT

    I liked this workout, except for the fact that I didn't feel I accomplished much benching. I have no upper body strength whatsoever.

    Day 2:
    5x5 Deadlift 360lbs (grip sucks)
    5x5 Bench 135lbs (Ugh. Hate it, mostly because i put up pitiful numbers. Have to start somewhere though).
    3x10 Close-grip Bench 90lbs (I really like this exercise. Good alternative to normal bench?)
    3x10 Lat pulldown 120lbs
    3x15 Calf extensions

    Misc. ab work
    15min HIIT

    I like the routine, but I feel like I'm missing some muscle groups. What else can I fill my routine out with? I want to get the most complete workout I can in those 2 days I have available.
     
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