With proper nutrition, rest, and supplements, it is possible to recover enough so that you can exercise every muscle twice a week. Exercising muscle groups twice a week can match or exceed the results of traditional routines one day a week.
The question is
What is the best workout to train body parts twice a week?
Be precise. Include exercises, sets, repetitions, etc.
It's about how to incorporate training into your routine twice a week to make it work. In this article, I will cover those who help make the routine a success twice a week, such as: B. Training frequency, volume and various sample routines that suit your taste. Please read on.
Hardcore 6-day routine for the fair:
Split: Push / Pull / Legs
Frequency: 6 days a week.
Volume: medium
Training duration: 45-60 minutes
Monday: Breast / Delts / Triceps Training A:
Diagonal weight press - 2 sets, 6-8 repetitions
Dips - 2 sets, 6-8 repetitions
Machine bench press - 2 sets, 6-8 repetitions
Dumbbell flies - 2 sets, 6-8 reps
Seated overhead press - 2 sets, 6-8 repetitions
Triceps pressdowns - 2 sets, 6-8 reps
Smith machine upright rows - 2 sets, 6-8 reps
Arm extensions with a barbell - 2 sets, 6-8 reps
Lateral dumbbell sides - 2 sets, 6-8 repetitions
Tuesday: leg training A:
ATG Squats - 3 sets, 6-8 reps
Deadlift deadlifts - 2 sets, 6-8 reps
Leg extension - 2 sets, 6-8 reps
Lying leg curls - 2 sets, 6-8 repetitions
Smith-Machine Lunge - 2 sets, 6-8 reps
Machine calf raises - 2 sets, 6-8 reps
Seated calf raises - 2 sets, 6-8 reps
Seated calf raises - 1 set, 6-8 reps
Wednesday: back / biceps / forearm workout A:
Deadlifts - 2 sets, 4-8 reps
Rows of dumbbells tend - 2 sets, 6-8 reps
Lat pulldowns - 2 sets, 6-8 reps
Seated rows of cables - 2 sets, 6-8 repetitions
Overextension - 2 sets, 6-8 repetitions
EZ Bar Curls - 2 sets, 6-8 reps
Tilt curls - 2 sets, 6-8 repetitions
Dumbbell Preacher Curls - 2 sets, 6-8 reps
Dumbbell wrist curls - 1 set, 6-8 reps
Dumbbell wrist extensions - 1 set, 6-8 reps
Thursday: off
Split repeats the next day with workout B's.
Friday: Breast / Delts / Triceps Training B:
Incline Smith-Machine Press - 2 sets, 10-12 reps
Dumbbell sweater - 2 sets, 10-12 repetitions
Flat weight press - 2 sets, 10-12 repetitions
Cable crossings - 2 sets, 10-12 repetitions
Dumbbell overhead press - 2 sets, 10-12 reps
EZ Bar Triceps Extension - 2 sets, 10-12 reps
Seated rear del rows of cable - 2 sets, 10-12 repetitions
Two-arm cable presses with reverse grip - 2 sets, 10-12 repetitions
Cable side panels - 2 sets, 10-12 reps
Saturday: Legs: Training B:
Front barbell squats - 3 sets, 10-12 reps
Deadlift deadlifts - 2 sets, 10-12 reps
One-leg extensions - 2 sets, 10-12 repetitions
Seated leg curls - 2 sets, 10-12 repetitions
Split squat - 2 sets, 10-12 repetitions
Donkey calf increased - 2 sets, 10-12 repetitions
Hack machine calf increased - 2 sets, 10-12 repetitions
Seated calf raises - 1 set, 10-12 reps
Sunday: back / biceps / forearm training B:
Deadlifts - 2 sets, 8-10 reps
Machine series - 2 sets, 10-12 repetitions
Wide-grip pull-ups - 2 sets, 8 reps
Rows of arms - 2 sets, 10-12 repetitions
Raise lying body - 2 sets, 12-15 repetitions
Seated alternating barbell curls - 2 sets, 12-15 repetitions
Concentration curls - 2 sets, 12-15 repetitions
Cable one arm curls - 2 sets, 12-15 repetitions
Cable wrist curls - 1 set, 12-15 reps
Wrist extensions - 1 set, 12-15 reps
Program information:
This is a great routine for advanced lifters or those who have body part training experience twice a week. I have used this program with great results. It is a 3-day split that should be done twice a week, with a day break between A and B training.
Both workouts hit the muscles with different movements and the repetitions change from your conventional 6-8 repetitions to 10-12 repetitions in the second division. The days with higher repetitions should not be treated as a break. They will form a nice muscle if the sets fail or are close to it.
The rates per workout are between 16 and 18 to avoid overtraining, and the exercises are specific
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