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:
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 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
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!