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program advice please help!
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Default program advice please help! - 05-26-2012, 02:04 PM

hi everyone. I did fitness 1,5 years ans then give a year break then last 3 months I started again.

I have been following the program attached and now I want to split the program like chest, biceps, shoulder and legs and etc.

I can go to gym for 2 days/week.

How can I split the program with what kind of exercises.
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Default 05-30-2012, 05:45 PM

Hmmm....what is your goal? 2 days a week could be tough if you are trying to get bigger. Also, I see the 2 most important lifts left out. Squats and deadlifts.


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Default 06-11-2012, 07:10 AM

I agree with Rick, looking at your program there you are looking to bulk up. Have you considered breaking it down more body part specified to help target area by area?


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Default 07-06-2012, 07:45 AM

If there are at least 2 days between sessions then here:

Pull UPS
2-3 post warm up sets to failure. If you get more than 12 reps then add wt.

Over head press
2-3 post warm up sets to failure 5-8 reps. ALWAYS TRY TO GET STRONGER with good form.

Dips
Same as pull UPS

Squats
2-3 sets of 10-20 reps post warm up.


2-3 days off then next work out:

Flat or incline bench
Same as over head presses

Rows
Same as bench and over head presses

Deads
After warm up 2-4 sets of 2-5 reps.



I see zero reasons why you can not grow like a weed on a simple program like this. Get your muscle fibers stronger and they will get bigger, they have no choice.

After you see how you respond you MAY want to add in bi and tri work but it may not be needed. Peace


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Default 07-06-2012, 09:42 AM

Quote:
Originally Posted by thedunhill225 View Post
If there are at least 2 days between sessions then here:

Pull UPS
2-3 post warm up sets to failure. If you get more than 12 reps then add wt.

Over head press
2-3 post warm up sets to failure 5-8 reps. ALWAYS TRY TO GET STRONGER with good form.

Dips
Same as pull UPS

Squats
2-3 sets of 10-20 reps post warm up.


2-3 days off then next work out:

Flat or incline bench
Same as over head presses

Rows
Same as bench and over head presses

Deads
After warm up 2-4 sets of 2-5 reps.



I see zero reasons why you can not grow like a weed on a simple program like this. Get your muscle fibers stronger and they will get bigger, they have no choice.

After you see how you respond you MAY want to add in bi and tri work but it may not be needed. Peace
Happy to see you in here DH!


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Default 07-06-2012, 08:09 PM

Quote:
Originally Posted by emekajokammor View Post
Happy to see you in here DH!
How's is going big man?


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Default 05-07-2013, 12:16 PM

I run a 4 day split: Chest, Back, Arms, Legs. After that I take 1 day off then rinse and repeat. I squat on leg day, of course, and deadlift on back day. Make sure you get all your compound movements in, and aim for 5-10 isolation exercises for each muscle group (3 sets of 6-8 for mass, 3-4 sets of 12-15 for definition). I'd recommend taking between 45 and 60 seconds of rest between sets. Don't be one of those people using Facebook on their iPhone taking up a bench and you'll see results.

EDIT:

Just saw the part about 2 days a week lol. You're going to want to go more. If you don't have the time, make the time. 1 hour a day is 4% of your day. You can dedicate 4% of your life to the body that you're going to be in until you die.


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Last edited by Travis; 05-07-2013 at 12:28 PM.
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Default 09-25-2013, 09:38 AM

Thanks i looking for the same
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Default 10-02-2013, 09:38 AM

ouch! 2 days a week? make it a priority and go more!

if you only go two days a week you need full body workouts both days but not a circuit training. just lifts for every bodypart. i dont recommend it but if you only go twice a week then thats what you will have to do.


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Default 10-02-2013, 06:56 PM

I agree 2 days isnt enough BUT you could do the 3 major lifts (bench, squat and dead) those 2 days and get decent results. Depending on goals of course.


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