each muscle 2 times a week

[unt0ld]

Can you guys post your workout plan if you workout each muscle group twice a week? Please thanks.

[Girth]

I'll play your game....but I doubt it's what you'll want.

M - Power Clean/Squat/glute-ham raise/JS row
T - Calves/Flat Bench/weighted incline situps/upright row
Th - Deadlift/Squat(dynamic)/Chins
F - Calves/Overhead Barbell Press/weighted incline situps/flat bench (dynamic)

Please don't ask where the bi and tri work is.

[Bob Smith]

Where can I put in some cable crossovers for my inner pecs?

[getswoll]

Originally Posted by Bob Smith

Where can I put in some cable crossovers for my inner pecs?

bwahahhaha


in short:

Sun: Heavy Bench/ milpress/pullups/skullcrushers
Mon: Heavy Squat/Goodmorning/leg press/pullthrough
Wed: Speed Bench/ JS Row/DB upright/weighted dips
Thur: Oly squat/ heavy deads/pullthrough/back hyper

[AnimalMass]

Winter ‘05 Training Cycle

Monday: (Speed/ Repetition Bench)
1) Bench Press: Speed Bench or Wide Paused Bench Press
Speed Bench 8x3 w/ bands or chains
Wide Pause Bench Press (work to a heavy single or double, then do a drop set)
2) Standing Overhead Military or Push Press (military press heavy sets of 5, push press to singles)
3) Incline Dumbell Bench 2-3x10
4) Dips 2xfailure
5) Chest-supported Rows 3-4 sets
6) Rear/Side delts
7) Biceps (various curls, hammer curls, forearm work)

Tuesday: (ME Squat)
1) Squat Variation (max, then a drop set of approx. 5)
a. Low Box Squat (8-10”) w/ Safety Squat bar
b. Parallel Power Free Squat
c. High Box Squat w/ Regular Bar
2) Goodmorning Variation or Speed Pulls
3) Pull-throughs
4) Calves
4) Abs/ Obliques

Wednesday: (Back, Biceps)
1) Pull-ups
2) Barbell Rows
3) Biceps

Thursday: (ME Bench)
1) Raw Bench followed by Shirt Work, OR Reverse Band Press or Floor Press (w/ drop set)
2) Raw Board Presses w/ and w/o bands – 1-3rm
3) Raw Bench Press drop set (225+ to failure)
4) Dumbell Seated Overhead Press: 3x10
5) Lat Pulldowns: (3-4 sets)
6) Triceps Extensions and Tricep Pushdowns
7) Rear/Side Delts

Saturday: (Speed Squat/Deadlift/ Strongman)
1) Speed Squat or Suited Squat
• Speed work can be Olympic Squats, or Parallel squats with or without box)
2) Deadlift Variation:
Week 1: Deadlifts (3rm, then drop set)
Week 2: Reverse Band Deadlifts
Week 3: Negative Deadlifts, Box Deadlifts
3) Glute/Hams, Reverse hyper
4) Strongman: Tire/Sled/Stones
5) Abs/ Obliques/ Calves

[unt0ld]

Thanks alot

[Protobuilder]

Awesome replies! probably not what most people think of, but definitely some effective plans!

A push/pull split or an upper/lower split will hit your muscles twice a week.

E.g.,

Push: exercises for quads, chest, shoulders, tris
Pull: exercises for spine (erectors, traps), lats, bi's, hams

Repeat twice a week.

And, hell, hit everything two or even three times a week w/ the good ol' 5x5.