Training Question: Need a new Routine!

[Kanine]

I 'm looking to change my routine up a little bit and train a few parts twice per week. i usually hit the iron for about 1hr to 1hr 15min. (thats without Ab work, etc...). I would like to hit bi's, delts/traps, and wheels for example twice a week without being in the gym for hrs. Any routine suggestions??? Here's what i'm doing now:

day1: Shoulders/Tris/Abs
day2: Legs
Day3: Back/Bi's/Abs
Day4: Chest/light Tri work (high rep)
Day5: rest/Abs
Day6: shoulders
Day7:rest

 

[Bulldog_10]

training 6 days a week is WAY too much...you gotta work on cutting that down first...

 

[Kanine]

bump for some suggestions...Thanks!

 

[Bulldog_10]

One thing you could do for your bis is to train them with your shoulders...and do your tris with your back...This way your bis aren't pre-exhausted from your back work, and you can hit them harder, and use heavier weights.

What I've been doing lately is a push/pull type of workout. Day one I will do upper body push, lower body pull...day 2: upper body pull, lower body push...Day 3: off...Day 4: same as day one, but with different exercises...Day 5: same as day 2 but with different exercises. day 6+7: off. And I always start my workouts with an olympic lift.

Example day:

3 sets of cleans (abs in between sets)

Pair 1:
Chins/Front squats (3 sets of each alternating between the 2)

Pair 2:
Bent over rows/Leg extensions (3 sets of each, alternating between the 2)

Usually I just do two pairs...sometimes I will add a third though.

This way you work your pulling muscles (bis, back, hams) AND your pushing muscles (pecs, tris, quads) twice a week.

 

[CN1]

bro that split completely sux ass!!!!!!!

first of all you should be traning your biggest muscles first, I use the philosophy agonist/antagonist method.

ex:

day1 Chest, light bis, a shoulder exercise, abs, calves
day2 Back, light tris, forearms
day3 legs, abs, calves
day4 shoulders
day5 tris/bis, abs, calves,