training routine

[beno81]

Recently got back into weight training after a few months off. Wondering if anyone lifts regularly?

If its of any interest, here is the 2-day upper and lower body split routine I came up with. Aim to do each routine once a week.

Bb = barbell
Db = dumbell

Day 1 – upper
• warm up 15 min Run
• warm up Seated cable warm up
•Chest
oBB press
oIncline DB press
oTwo point bridge
•Shoulders
oDB press
oCrossover cable raise
oDB shoulder raise - side
•Back
oPull ups
oDips
o One arm row

Day 1 – lower
o15 min warm up Run
o Bicep
oBB curl
oStanding DB curl
oConcentration curl
oTricep
oCable tri pushdown
o Chair dip
oLegs
oLunges
oLeg curl
oCalf raise


Day 2 – upper
• 15 minute Run
• Seated cable warm up
•Chest
oDecline BB press
oDB press
oSwiss ball Push ups
•Shoulders
oBB press
oUpright row
oDB shoulder raise - front
•Back
oPull ups
oDips
oSeated row


Day 2 – lower
o 15 minute warm up Run
o Bicep
oPreacher curl
oHammer curl
oForward angled prone curl
oTricep
oCable tri extension
oDips
oFrench press
oLegs
oSquat
oLeg extension
oSingle leg calf raise

[Professor Redfern]

What are you trying to achieve?

P.s Arms are part of the upper body.

[GIXSIR]

I hope day one and day two are split over 2-3 days! If not... you're over training something fierce and you will injure yourself. I train 5 days a week each day I train a different part of the body.

[beno81]

What are you trying to achieve?

P.s Arms are part of the upper body.

true, but i train them on a different day from chest, shoulders and back cos i find it works better for me.

I hope day one and day two are split over 2-3 days! If not... you're over training something fierce and you will injure yourself. I train 5 days a week each day I train a different part of the body.

i'd typically do and upper and lower workout on mon and tues then again on fri and sat putting 2-2 days of rest between workout.

[GIXSIR]

i'd typically do and upper and lower workout on mon and tues then again on fri and sat putting 2-2 days of rest between workout.

Just as long as you're getting time to rest/grow in between your days then it seems like a good routine. Train your back when you do your legs. Move triceps to the day when you train chest instead.

[The Saint]

What day(s) are cardio?

[Revelations]

depends what your goals are mate

[Professor Redfern]

I just realised you didnt actually ask any questions other than who lifts regularly.

So you are just curious to see who else trains not asking for anyone to comment on your regime? My appolgies for being presumptuous

And in answer to your question I train 4-5 days a week. Have done for about 3 years.

[GIXSIR]

But yes as stated, depends what you want to achieve in doing all this training mate

[Revelations]

ronnie colemans my bitch :mellow:

[beno81]

ronnie colemans my bitch :mellow:

yeah well i dont think im there yet.

focusing on progressive weight gain and muscle building. slow(ish) build up from not lifting for a while just to get back into conditioning.

then move to a period of more intense and focused strength work.

thought it might be of interest. i always like knowing how other's structure their plans cos i like to learn.

[GIXSIR]

Let me know if you want my training schedule, ive gained about 5kgs in muscle in about 3-4 months so far so I'm doing some thing right. Get onto the protein shakes (Muscle Tech, BSN etc) and they will help you put on weight.

[Revelations]

yeah well i dont think im there yet.

focusing on progressive weight gain and muscle building. slow(ish) build up from not lifting for a while just to get back into conditioning.

then move to a period of more intense and focused strength work.

thought it might be of interest. i always like knowing how other's structure their plans cos i like to learn.

1 muscle group, once per week ^_^