weeladdie

ok, i've browsed the forums.

Ive been working out steadily for about 3 months now,
but my current plan is going stale and my legs are being negleted,
My plan is for a 3 day split,
but work is tough on my time and most often i can only manage 2 days to the gym.

ive come up with a 2 day split, just want to see what others think of it.

I'm going to give it a 2 month trial (steadily increasing weights as I go),

Any hints, tips will be, and are, appreciatred.



plan as follows:

Day 1.
(Legs) Squat - 5 sets of 5 – 30kg
(Shoulders) Overhead Press – 5 sets of 5 – 18kg
(Triceps) Dip – 5 sets of 5 - bodyweight
(Shoulders) Upright rows – 5 sets of 5 – 40kg
(Core) Dumb bell Lunges – 5 sets of 5 – 10kg
(Core) Push-Ups – 5 sets of 10
(Legs) Calf raises – 2 sets of 6 – 110kg


Day 2.
(Back) Deadlift – 1 set of 10 – 20kg
(Chest) Bench Press – 5 sets of 5 – 30kg
(Shoulders) Arnies – 5 sets of 5 – 16kg
(Core) Dumb bell Lunges – 5 sets of 5 – 10kg
(Core) Push-Ups – 5 sets of 10
(Biceps) Barbell curl – 2 sets of 6 – 30kg

whit a moron, imagine forgeting to post the plan, lol

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hackskii

I dont think you need to do pushups and the bench press too. I would drop the pushups and stick with basic compound exercises.
Like:
Squats
Military press
Dead lifts
Bench
pullups
dips

I would also group your exercises together per muscle group.
Work the biggest muscles first then finish with the smallest muscle group.
Instead of doing pushups do some abs.
Keep 3-4 days between workouts.

You could also do squats one day and lunges another.
You can do bench one day and do inclines another.
You can do deads one day and pullups the other.

Drink lots of water
Eat lots of protein
Sleep big.

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Scott


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weeladdie

cheers, i'll drop day 2 push ups for abs. and change the day1 upright rows, for leg bicep curls.

btw. I just got back from the gym after a "day1" , jeez,
squats are full of pain, the first time in 4-5 weeks i've done them,
I did 2 sets of 5, went down for a practice before the 3rd set,
and I nearly didnt get back up......
needless to say, I didnt do any more squats tonight.

I'll drop the weight until i get more used to them again...

1 more thing..

pullups same as chin ups right???

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'am nae that wee laddie :p

hackskii

Yes pullups are the same as chinups.
Pullups in the States and chin ups in the UK
Kindof like pushups and pressups.

Oh yah, easy on the squats as you might not be able to get up after you sit down. They can be pretty bad but with just 2 sets you will be sore still.

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"Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin


Scott


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winger

Yes they are. Do them in front though.

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