The best twice-a-week body building workout plan for you

There is not an ounce of doubt in the fact that this day and age is as fast as it can get. It is the age of the young, the fast, the determined and the wise! Time is now an expensive commodity and everything is essentially weighed against time to determine a choice.

Remember the time you stayed late at the office to complete your proposal for a new client? That same day, you missed spending time with your family, taking your dog out for a walk and so on and so forth. When everything is weighed against time, people tend to sacrifice their personal needs and wants for an objective they deem to be even more important. Such needs and wants include personal fitness, and many people seem to forego their personal fitness for other gains.

One of the main reasons is the fact that it is generally assumed that staying fit requires memberships in expensive gyms and countless hours of hardcore workout.

No need to worry anymore! There are ways to stay physically fit without busting your wallet or missing your meeting!

Just before we get excited like kids for candies, we must take a realistic approach and know that we are not going to end up looking like Arnold Schwarzenegger with a workout plan that caters your minimum free time! But rest assured, even a minimalistic workout twice a week can do wonders to your body, compared to not working out at all!

SPLIT EM!

While planning a twice a week workout plan, you’ve got plenty of options to split your days. The first and foremost factor is the availability of time. You can split as you please or as it suits you! There are a couple of ways to go about the workout routines depending on how the workout days are spaced. There is no hard and fast rule here but the following routines work out pretty smoothly!

  • The best availability of time is during the weekend and if you have selected the weekend or back to back days, an upper body workout/lower body workout split is recommended so that the closeness of your workout sessions does not interfere much with your workout plan!

 

  • Two full body workout sessions are recommended if the days you have selected are at least a couple of days apart like Monday and Thursday. One session would be a full-body push session whereas the other session would be a full-body pull session.

Before we get into the details of the workout plan, there is a fundamental truth that we need to understand; the fact that there are only two days available for working out and this would mean that an immense focus needs to be on training during these two days so that we don’t waste the opportunity.

Double Trouble! Two Consecutive Training days!

Warm up is essential. Hence do a 15 minute warm up session.

Day 1: Lower Body

  1. JUMP PULLS FROM THE FLOOR

5 sets of 3 reps each. Rest  for 60 seconds in between.

  1. SQUATS WITH LOWER PAUSES

5 sets of 8 reps. Rest for 60 seconds.

  1. DEADLIFTS

10 reps in 3 set. Rest in between.

  1. LUNGES WITH BARBELL (Back of the head)

7 reps in 3 sets total. Rest in between for no more than 60 seconds.

  1. LEG CURLS

3 sets of 10 reps each.

  1. ‘OBLIQUE’ CRUNCHES

15 reps for each side

Day 2: Upper Body

  1. PULLUPS

20 reps in total. Take breaks when needed.

  1. BARBELL BENCH PRESS

7 reps in 3 sets. Rest for 80 seconds in between each set.

  1. FACE PULL

10 reps in 5 sets. Rest no more than 45 seconds in between.

  1. CABLE ROPE OVERHEAD PULLS FROM THE BACK

10 REPS in 3 sets.

  1. DUMBBELL CURLS

10 reps in 3 sets. Rest for 50 seconds between sets.

Must Read: Black Wolf Workout

The real split: Non Consecutive Training Days

Warm up is essential. Hence do a 15 minute warm up session.

Day 1: Full Body Push

  1. PUSHUPS

10 reps in 4 sets. Rest for one minute in between.

  1. SQUAT with BARBELL PRESS

8 reps per set. 3 sets total.

 

  1. SEATED DUMBBELL PRESS

3 sets of 10 reps, rest for 60 seconds in between.

 

  1. SPIDERMAN PLANKS

8 reps per leg. 4 sets.

DAY 2: FULL-BODY PULL

  1. DEADLIFT USING BARBELL

3 sets of 10 reps. Rest for 1.5 minutes in between.

  1. PULLUPS

20 reps in total or more if you can handle it.

  1. BENT OVER DUMBBELL GRABS

12 reps per set. Do 3 sets and rest for 60 seconds in between.

 

  1. BARBELL CURL

3 sets. 12 reps each. Rest and breathe for 60 seconds between each set.

 

  1. HIGH CRUNCHES

10 Reps per set. 3 sets or more if you have higher endurance levels.

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