Overhead dumbbell press - 3 sets, 6-10 reps. Incline hammer press - 3 sets, 6-10 reps. Bent-over barbell rows - 3 sets, 6-10 reps. Incline dumbbell press - 3 sets, 6-10 reps. Volume: Moderate-High Workout length: 60-75 minutes Split: Upper body/lower body Frequency: 4 days per week. Sets per workout are between 16-and-18 to avoid overtraining and exercises are ordered specifically to avoid fatiguing. The higher-rep days shouldn't be treated as a rest they will sculpt some nice muscle if sets are taken to failure or close to it. It's a 3 day split that should be performed twice a week, with a day break between A and B workouts.īoth workouts hit muscles with different movements, and reps alter from your conventional 6-8 reps, to 10-12 reps in the second split. I've used this program with great results. This is a great routine for advanced lifters, or those who have had experience with training body parts twice per week. Cable one-arm curls - 2 sets, 12-15 reps. Concentration curls - 2 sets, 12-15 reps. Seated alternating dumbbell curls - 2 sets, 12-15 reps. Hack machine calf raises - 2 sets, 10-12 reps. Donkey calf raises - 2 sets, 10-12 reps. One-Leg extensions - 2 sets, 10-12 reps. Stiff-legged deadlifts - 2 sets, 10-12 reps. 
Front barbell Squats - 3 sets, 10-12 reps.Cable side-laterals - 2 sets, 10-12 reps.Reverse-grip two-arm cable pressdowns - 2 sets, 10-12 reps.Seated cable rear delt rows - 2 sets, 10-12 reps.EZ bar lying tricep extension - 2 sets, 10-12 reps.Seated barbell overhead press - 2 sets, 10-12 reps.Flat dumbbell press - 2 sets, 10-12 reps.Dumbbell pullovers - 2 sets, 10-12 reps.Incline Smith-Machine press - 2 sets, 10-12 reps.Split repeats itself following day with workout B's. Dumbbell wrist extensions - 1 set, 6-8 reps.Dumbbell preacher curls - 2 sets, 6-8 reps.Incline dumbbell rows - 2 sets, 6-8 reps.Wednesday: Back/Biceps/Forearms Workout A:
Stiff-legged deadlifts - 2 sets, 6-8 reps. Side dumbbell laterals - 2 sets, 6-8 reps. One-arm dumbbell overhead extensions - 2 sets, 6-8 reps. Smith-machine upright rows - 2 sets, 6-8 reps. Seated overhead press - 2 sets, 6-8 reps. Incline dumbbell press - 2 sets, 6-8 reps. What is the best workout for training body parts twice per week? Be specific. In this article I will go over those that help make twice a week routine a success, such as training frequency, volume and several sample routines to suit your own taste. It is all about how you incorporate twice per week training into your routine so it works. Training muscle groups twice per week can match, or surpass the results you can get from conventional one-day a week routines. With proper diet, rest and supplementation it is possible to get enough recovery so that you can train each muscle twice per week. Show off your knowledge to the world! The Winners 
How does training each muscle group twice per week stand up to training each muscle group once per week? Better or worse? Why? Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.When training each muscle group twice per week, how many weight training sessions should there be per week? Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats. Read How Long Can You Handstand It? for handstand tips and drills. If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging. Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats. Modify the movements to something that allows you to get a large set of reps in the early intervals. Post reps completed for each exercise to comments.Ĭhoose dumbbells that are light enough you can work without hitting failure for the first few intervals. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
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