A Simple Guide to an Effective Twice-a-Week Body Part Workout

Simple guide Twice a Week Program

Seasoned bodybuilders have long been hitting each muscle group twice a week to provide results beyond the ‘one day a week’ routine. The only issue is… are they giving their bodies long enough to recover?

With the ability of overcoming many physical feats, the body can pretty much handle it – when properly approached with the following workout routine:

Workout

Beginner or advanced, everyone can benefit from this workout routine. There are actually a lot of plan variations for this but let us share with you the simple 4-day format:

  • Split: Upper/Lower Body
  • Frequency: 4 days per week
  • Volume: Moderate to High
  • Duration: 60-90 minutes

Day-to-Day Application

Day 1: Upper Body (Chest/ Shoulders/ Biceps/ Abs)

  • Bench Press – 3 sets, 6-10 reps
  • Dumbbell Bench Press – 3 sets, 6-10 reps
  • Dumbbell Flyes – 3 sets, 6-10 reps
  • Standing Barbell Shoulder Press – 3 sets, 6-10 reps
  • Seated Dumbbell Shoulder Press – 3 sets, 6-10 reps
  • Standing Wide-Grip EZ Bar Biceps Curls – 3 sets, 6-10 reps
  • Standing Close-Grip EZ Bar Biceps Curls – 3 sets, 6-10 reps
  • Kneeling Cable Crunch – 3 sets, 10-12 reps
  • Weighted Hanging Leg Raise – 3 sets, 10-12 reps

Day 2: Lower Body & Back (Legs, Back, Triceps, Obliques)

  • Squats – 3 sets, 6-10 reps
  • Deadlifts – 3 sets, 6-10 reps
  • Calf Raise Press using Leg Press Machine – 3 sets, 6-10 reps
  • Pull-Ups – 3 sets, 6-10 reps
  • Seated Rows – 3 sets, 6-10 reps
  • Reverse-Grip Lat Pulldowns – 3 sets, 6-10 reps
  • Seated Dumbbell Overhead Triceps Extension – 3 sets, 6-10 reps
  • Rope Triceps Extension – 3 sets, 6-10 reps
  • Plate Twists – 3 sets, 10-12 reps
  • Weighted Decline Oblique Crunches – 3 sets, 10-12 reps

Day 3 & 4: Repeat Day 1 & 2 Workout Routines

Program Reminders:

This simple two-day workout programme needs to be performed twice a week. The focus on the medium-to-heavy weight compounds, incorporated with low repetitions can help build muscle mass faster.

The training days can be done consecutively or alternately – just make sure that you can train 4 days in a week. Give your body a resting period of at least 2 days to recover before you start hitting the same muscle group again.

This type of workout programme will fast-track you to noticeable results. You can even fast forward even more when you buy quality steroids in the UK; only from Worldwide Anabolics!

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