Working a muscle group twice a week

Posted by: Jan

When I first did training back in high school days, I would train each muscle group twice a week. I’ve had a good two week rest from training and think when back next week I want to give the old training each muscle twice a week again. Below is what I would basically put together as my program. Any advice would be appreciated.

Monday & Thursday - 3 sets of 6 to 8 reps (first two sets would be warm-up sets and last set the working set)

Chest

1. Low decline D/B bench press

2. Flat bench D/B flyes

Shoulders

1. Seated D/B press

2. Standing D/B lateral side raises

Tri-ceps

1. Laying B/B over head extension

2. Laying D/B over head alternate hammer extension

Calves

1. Seated calf raises

2. Standing calf raises

Wednesday – Rest day

Tuesday & Friday - 3 sets of 6 to 8 reps (first two sets would be warm-up sets and last set the working set)

Back

1. Seated over head pulldowns

2. Bent over alternate D/B rows (on bench)

Bi-ceps

1. Standing EZ bar (outer grip) arm curls

2. Seated or standing alternate D/B preacher curl

Thighs

1. Leg press

2. Hack squats

Hamstrings

1. Seated leg curls

2. B/B stiff leg dead lifts

Regards,

Jan

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