A muscle building program to take up only 2 days per week, one hour per session including warm up sets. Despite the limited amount of time given in the gym, this program is quite challenging.
Rest at least 2 days in between sessions. Here is a sample training schedule for Wednesday workout, Saturday workout II
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Workout #1 |
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Full Body Workout |
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Exercise |
Sets |
Reps |
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Squats |
2 |
20 |
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Bench Press |
3 |
8 |
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Barbell Rows |
3 |
8 |
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Side Laterals |
3 |
10 |
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Cable Tricep Extensions |
2 |
10 |
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Leg Curls |
3 |
10 |
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Dumbbell Curls |
2 |
8 |
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Weighted Sit Ups |
2 |
20 |
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Workout #1 |
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Full Body Workout |
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Exercise |
Sets |
Reps |
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Deadlift |
2 |
5 |
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Military Press |
3 |
8 |
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Leg Press |
3 |
20 |
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Dumbbell Flies |
3 |
10 |
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Skull Crushers |
2 |
10 |
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Lat Pull Downs |
3 |
10 |
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Hammer Curls |
2 |
8 |
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Seated Calf Raise |
2 |
20 |
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Workout Notes
Weight – For a given exercise, use the same weight for each set. This will help streamline your lifting, reducing downtime between sets by not changing plates.
Progression – When you can comfortably perform each of the sets using a given weight, add weight to the bar the next time you perform that exercise. For example, let’s sat you are using 200 pounds on squats for 2 sets of 20 reps. When you can complete both sets without feeling like you were close to failure on the last several reps, add weight.
Rest – Each workout has 20 sets per day. To get this workout done in about an hour’s time you will need to limit rest between sets to 90-120 seconds for most exercises. Take a little longer between sets of Squats and deadlifts.
Here are some rest recommendations:
Squats – 3 minutes between sets
Deadlifts – 3 minutes between sets
Pressing – 90 seconds between sets
Rows – 90 seconds between sets
Leg Press – 60 seconds between sets
Triceps – 30 seconds between sets
