Help with 2-day a week FBW

D

Dutes

0
Hi there,

I'm trying to design a 2-day a week weights program that I can use in weeks that my other training doesn't allow me to go to the gym 3 or 4 times in the week (ie. regatta weeks). The purpose would just be for maintenance.
My normal program is an upper/lower split

I am a Rower, my weight is 73.7kg, my height is 181cm, I am 19 years old and male. My diet is pretty good, high in fruit, dairy, fish, red meat and chicken. I could probably afford to eat more vegetables though.

I was thinking something like

Day 1:
Back Squats (4 x 10)
High Pulls (3 x 12)
Bench Press (4 x 10)
Bench Row (4 x 10)
Chin Ups (2 x 15 or 3 x 10 weighted)
Military Press (4 x 12)
Weighted Crunches (5 x 20)


Day 2:
Deadlift (4 x 10)
Walking Lunges (2 x 12each leg)
Bench Press (4 x 10)
Bench Row (4 x 10)
Chin Ups (2 x 15 or 3 x 10 weighted)
Upright Rows (4 x 12)
Core Circuit inc. Back Extensions & Planks

Would this be a suitable program for those weeks I can only get in the gym twice?
 
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yeah, looks good to me.
 
I would ditch the up right rows in day 2 and add in a verticle push.


But otherwise it looks great.:)
 
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Karky said:
he has 4. Squats, dead, high pulls and walking lunges.

and he has a vertical pull, chin ups, on day 2.
Click to expand...


I meant to say verticle push. Left off a word. :) And you are rgiht about high pulls, if done properly. Time to edit. ;)
 
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I don't know if I'd substitute a pull for a push any day. Most people need more pulling than pushing, IMO.
 
Karky said:
I don't know if I'd substitute a pull for a push any day. Most people need more pulling than pushing, IMO.
Click to expand...

I don't like to assume. Just looking at the routine on face value it is very balanced until you get to that. 2 vert. pulls and no vert push on day 2.
 
he's got 1 vert pull, 1 horizontal pull and 1 horizontal push on day 2.

Then there's the upright rows. If he wanted to put some vertical push in, I'd substitute the upright rows with military press or something.
 
Karky said:
he's got 1 vert pull, 1 horizontal pull and 1 horizontal push on day 2.

Then there's the upright rows. If he wanted to put some vertical push in, I'd substitute the upright rows with military press or something.
Click to expand...

That is exactly what I said.
 
hey Dutes!!!

wow! look at those rep ranges! LOL!!! maybe someday you will get to bulk up, and do 3 and 4 rep maxes and EAT BIG....

I do miss endurance a lil, but not much.

for your workout-- something I like to have in the middle is something to get the heart rate back up, so you get that superman feeling going again.

maybe just after the "bench rows" you could jump rop, eliptical, or stait master for 3-5 minutes fast, but not much resistance. Drive you HR up over 150,,, then when you go to the pullups, or chinups, the oxygen is flowing real good.

good to see you
FF
 
Thanks guys, I think I'll substitute Push Press for the Upright Rows on Day 2.

FF - Cheers, I think I'll throw in a set of 30 squat jumps before after the Bench Rows, that should get the blood pumping!
*sigh* one day yes... actually in about 6 weeks my program changes to a maximal strength program (2-4 reps per set) which will make a nice change of pace, that for 8 weeks then over to a power program in the lead up to state titles, another endurance program, power again and then finally power endurance circuits for the 4 weeks leading up to Nationals (March 1st 2010).

As for getting bigger, I've actually gained nearly 8kg (18lbs) since March, which is pretty good given the amount of endurance work I've been doing. Can't afford to get any heavier while I'm rowing though or I won't be able to make weight!

Thanks again for the advice guys
 
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