Routine help with only 2 gym days a week

[axismundi]

Alright, so for the next couple of months I have to cut down my gym days to 2 days a week (some weeks I'll be able to squeeze in a 3rd day)... so, how would YOU plan those days. Throw out as much detail as you'd like, maybe I'll like what I see.

Yeah 2 days a week is gonna suck for gains but life gets in the way sometimes and 2>0.


Edit: I'll still have my kettlebells at home too and often forget you people aren't in my brain, despite the equally disturbing thoughts most of you have.

 

[stevesmi]

find a pullup bar on one day and do pushups on another. now you are up to 4X per week

dude at my gym never did a curl in his life and his arms are insane simply cause he dedicates one day a week just doing pullups.

and then on your 2 gym days hit your legs and have a circuit training day

 

[ExtraMile]

for a beginner: 20 rep squat routine, this can be done both days

for bodybuilding: legs one day (squats, SLDL, walking lunge, calves). Upperbody the other day (incline bench, bb row, chins, dips)

for powerlifting: squats, deadlifts and abs on day 1, bench and assistance (upper back/lats plus triceps/shoulders) on day 2

 

[SouthernLord]

Day 1
Deadlift
Standing bb press
Chin up
Dips
Curls

Day 2
Squat
Bench
BB row
Pull ups
Push ups
Tri extensions

You can do chin ups, push ups, and lunges everyday.

 

[JDid23]

I would probably do an upper/lower split, but DL on upper day

Day 1
- Deadlift
- Bench Press
- DB Row
- Incline DB Bench
- Pullups
- Dips
- Triceps
- Biceps


Day 2
- Squat
- Romanian Deadlift
- Bulgarian Split Squat
- Hamstring Exercise
- Calves
- Abs


something like that...

i also like what EM said about the 20 rep squat routine... that's something to take into consideration.

 

[axismundi]

I'm starting to see my new routine taking shape.

 

[Hellawulf]

+1 to Southernlord and Extramile

 

[cuthroat]

+2 to SouthernLord and Stevesmi...

 

[axismundi]

find a pullup bar on one day and do pushups on another. now you are up to 4X per week

dude at my gym never did a curl in his life and his arms are insane simply cause he dedicates one day a week just doing pullups.

and then on your 2 gym days hit your legs and have a circuit training day

I keep watching craigslist for a good one from a gym, as I'm still a big guy (big as in lard ass) and those door frame ones are rated at considerably less than my weight, not to mention the few times I've tried using one, here at the house, or at friends apartments, I can watch the door frame try to rip out.

 

[stevesmi]

most soccer fields and/or school tracks have them.. with school out for the summer..

also you can find a tree with a flat branch and nail it.

yeah i know you are a big dude but you said you were working on losing weight so just keep it up, it really helps to workout too to burn away carbs so you don't want to slack on that either. another idea is to find a wall in your house and stand on your head against it and then push yourself up.. that will really work your shoulders and triceps

 

[axismundi]

most soccer fields and/or school tracks have them.. with school out for the summer..

also you can find a tree with a flat branch and nail it.

yeah i know you are a big dude but you said you were working on losing weight so just keep it up, it really helps to workout too to burn away carbs so you don't want to slack on that either. another idea is to find a wall in your house and stand on your head against it and then push yourself up.. that will really work your shoulders and triceps

Oh I am keeping it up, I have a stationary bike and treadmill here at the house... just gotta cram all my weights (aside from some cleans and grabs with the kb's at home) in to 2 days at the gym till probably mid August.

 

[hollywoodfw]

The Minimalist | Intermittent fasting diet for fat loss, muscle gain and health

This guy is big on minimalist training, seems to work for him.

 

[SouthernLord]

The Minimalist | Intermittent fasting diet for fat loss, muscle gain and health

This guy is big on minimalist training, seems to work for him.

I approve of just about any thing martin berkhan has to say about diet and training.

 

[axismundi]

The Minimalist | Intermittent fasting diet for fat loss, muscle gain and health

This guy is big on minimalist training, seems to work for him.

Interesting.

 

[moya]

The Minimalist | Intermittent fasting diet for fat loss, muscle gain and health

This guy is big on minimalist training, seems to work for him.

some good shit in here...

 

[stevesmi]

the problem with that link for me is I like to go to the gym and watch the woman shake their gorgeous butts on the ellipticals. where else can you go and watch woman in tight shorts/pants and not get mean looks and instead have woman encourage looking? so the 3 day a week thing wont work for me.

haha..

in all seriousness the guy is spot on when it comes to bicep training.. this dude at my gym does not ever do curls.. he just does pullups and his arms are freakin huge. I use his strategy with my chest and tricep training.. doing bench to failure and then doing a ton of pushups. i like it

 

[axismundi]

I'm thinking something like

Day One: Chest-Shoulders-Triceps

Chest press or bench press or machine press depending on what's open
4 sets of 12

Tricep extension/machine extension
4x12

Shoulder Press/Barbell Shoulder Press/Machine Shoulder Press
4x12

Barbell Fly/Cable Fly/Machine Fly
4x12

Tricep Pressdown
4x12

Lateral Raise
4x12

Seated Dip
4x12

Day Two: Back-Legs-Biceps

Deadlift
4x12

-superset with-
Barbell Row
4x12

Dumbell Curl/Barbell Curl/EZ Bar Curl
4x12

Squat/Machine Squat
4x12

Lat Pulldown
4x12

Hammer Curl
4x12

PullUps/Assisted Pullup
4xExhaustion