[quote]Proud_Virgin wrote:
[quote]BONEZ217 wrote:
[quote]JonDoh wrote:
2 workouts a day ? a bit much innit ? [/quote]
No. ?
I do it when I have the time. 4 days a week of 2-a-days can work. But I dont recommend it for someone who is low on food. [/quote]
Really? Not to hijack the thread, but would you mind detailing the split you use for this?[/quote]
I cant really ‘detail’ it because I dont have the details until I walk in the gym and get my first exercise done and see how I feel, but this is something Ive done in the past.
day 1.
am: Back
pre-exhuast with pullovers or ‘striaght arm’ pulldowns
lat pull down - 3 sets maybe a few sets of pull ups at the end
seated row - 3 sets
close grip neutral pulldown - 3 sets
wide grip seated row to the colllar bone - 3 sets. everything ramped
pm: triceps
preexhuast with presdowwns and overhead extension super sets
HS dips - 3 sets
PJR pullover - 3 sets
Vgrip or rope pressdowns or cable kick backs 3-4 sets. everything ramped.
day 2
am: hamstrings
lying leg curl - 4 sets
GHR - 4 sets
seated leg curl - 3 sets. all ramped
pm chest
preexhuast - pec deck 3-4 sets
low incline db press
flat bb press or hs iso-incline press 3 sets
pec deck or seated cable fly - 3 sets. all ramped
day 3
am biceps
overhead cable curls in lat pulldown tower (look it up) 3-5 sets
alternating dumbell curl 4 sets
reverse curl or hammer curl 3-4 sets all ramped
pm quads
single leg extension 4-5 sets
power squat “machine” or back squats or front squats 4-5 sets
leg press with foot placement to target weak area of quads - 4-5 sets
leg extension 3-4 sets all ramped
day 4
am - traps/rear delts or abs or triceps (depends what needs work)
reverse pec deck
shrugs
face pulls
pm delts
side lateral raises with cables
DB front raises
standing or seated military press
side lateral raise machine
Off days are very particular to the individual. For natural trainees I dont recommend more than 2 weeks in a row of 2-a-days.