Decent 2 Day Workouts?

[Pulsedriver]

Hey folks, I've been reading up on 2 day workouts, trying to pick bits of each, sometimes looking at 3-day ones to see if you can make them fit into the 2-day workouts, which at the moment I can only do 2-day workouts.

So far, I have come up with this mix (no credit, I have simply just took the ideas from various sites and combined them/changed small amounts);

Warm up / Warm down is standard of course, so no need to mention it in the workouts below;

Day 1

Barbell bench press 3 sets x 8
EZ-Bar Tricep skull-crushers 3 sets x 8
Wide grip Lat Pull-down 3 sets x 8
Standing dumbbell curl 3 sets x 8
Standing calf raises 3 sets x 15
'Pec deck' 3 sets x 8
Dips 3 sets x 8 (alternating weeks with Pull-ups)


Day 2

Squat 3 sets x 8
Dumbbell chest press 3 sets x 8
Shoulder press 3 sets x 8
Bentover dumbbell row 3 sets x 8
Leg press 3 sets x 8
Preacher curl 3 sets x 8


What are your views on that? It does tend to look a bit 'upper body day' heavy, but I am just thinking it seems quite a decent all over workout, and certainly not easy providing you increase the weights often.

Would be good to hear from the more experienced folk their views and what can be switched round/swapped over if needs be...

 

[Razor-BladE]

It does seem very chest/tri focused. What kind of experience do you have?

I'd stick to the big compound lifts plus add in some dips and pull ups and you're golden. So something like the Stronglifts 5x5 program, and instead of doing 3 workouts each week, you'll just be doing workout A and B each week.

If you really want to do a split I'd maybe do something like this:

Day 1
Squats
Walking lunges
Leg press
Bent over row/Single arm row
Face pulls
Pull ups
Preacher curl

Day 2
Deadlift
Bench press
Chest flyes
Shoulder press
Skullcrushers
Dips

I'm sure the others can give better advice though.

 

[wozza2k]

Recently being more time pushed I've adapted the Stronglifts program so it's squat and deadlift day opposed to squat errday, adding in pull-ups for every session with some conditioning work, dips are also a good addition to the stronglifts program I just don't do them because I don't like them

 

[mrthingyx]

Are you trying to get huge (based on the amount of bro stuff in there, my guess is "yes") or strong?

Strength...

DAY 1 (reps * sets):

Squat (5*4)
Bulgarian Split Squats (10*3)
Dumbell Bench (8*4) super-setted with Dumbell Row (8*4)
Weighted Pushups (8*3) super-setted with Wide-Grip Chins (8*3)
Lat Raises (12*3) super-setted with Tricep Pushdowns (12*3)

DAY 2 (reps * sets):

Deadlift (5*3)
Romanian Deadlift (5*4)
Barbell Row (5*3) super-setted with Supinated Chin-ups (8*3)
Stranding Overhead Barbell Press (8*3)
Single-Arm Overhead Dumbell Press (5*4)
Lat Raises (12*3) super-setted with Narrow Grip Pulldowns (12*3)

Hypertrophy routines will involve exactly the same if you're a beginner, and exactly the same but with more brosolation if you're an experienced lifter.

Enjoy the day after Day 1.

 

[Pulsedriver]

Hey guys, I have been going to the gym around 2 years or so, although initially it was really just about getting some fitness back, then starting low on weights and gradually building up, to give you an idea, I am 6ft1, weigh about 14 stone, belly fat is my biggest enemy, albeit it's not that bad, seem to be stuck on 75kg for the bench press and 75kg for squat, the latter of which probably says my legs need more work - don't get me wrong, half of the gym folk do not squat all the way down and rack it up to 100kg+ which I could do, but I prefer to go down to parallel at least, so I figured might as well do 75kg squat parallel, than 100kg and not going down as far - I may be wrong, the guys who 'cheat' like that, still seem pretty big tbh.

The workouts posted above look really good, although for mrthingyx's suggestion, I may ask a friend to carry me out the gym afterwards as I may not be able to move much for a while after doing those...

 

[mrthingyx]

Hey guys, I have been going to the gym around 2 years or so, although initially it was really just about getting some fitness back, then starting low on weights and gradually building up, to give you an idea, I am 6ft1, weigh about 14 stone, belly fat is my biggest enemy, albeit it's not that bad, seem to be stuck on 75kg for the bench press and 75kg for squat, the latter of which probably says my legs need more work - don't get me wrong, half of the gym folk do not squat all the way down and rack it up to 100kg+ which I could do, but I prefer to go down to parallel at least, so I figured might as well do 75kg squat parallel, than 100kg and not going down as far - I may be wrong, the guys who 'cheat' like that, still seem pretty big tbh.

The workouts posted above look really good, although for mrthingyx's suggestion, I may ask a friend to carry me out the gym afterwards as I may not be able to move much for a while after doing those...

If you really want a workout, do Deficit Bulgarian Split Squats on both days.