Hi :)

I am in need of a new weight lifting workout.

Currently (and for the last several months) I have been working one body part a week. Here is what I have been doing:

Mondays- Shoulders/biceps
Tuesdays - Chest/triceps/ abs
Wednesdays- off
Thursdays - Leg and abs
Fridays - Back

I would love a routine that I am working each body part twice a week, but have no idea how to design that? I would like to lift weights on Mon, Tues, Thurs and Friday.

Can anyone help me with some suggestions on what I can do to work each body part twice a week?

Thanks in advance :D

Monday - Chest, Bi's
Tuesday - Legs
Wednesday - Rest
Thursday - Back
Friday - Delts, Tri's

The above is what I would recommend over workoing each bodypart twice per week, however:

Monday - Chest, Back, Delts (heavy)
Tuesday - Legs (light)
Wednesday - Rest
Thursday - Back, Chest, Delts (light)
Friday - Legs (heavy)

If you must, Include 2-3 sets of bi's and tri's after working legs.
Cut down your working sets if you want to do the second training routine. Overtraining and compromised recovery is possible. Monitor your progress and sleep patterns.

Good luck!

So do you think it's better to split it than to do the whole body three times a week? I felt like when I did each group seperatley, I was hardly working each group. Is a full body work out not as good?

So do you think it's better to split it than to do the whole body three times a week? I felt like when I did each group seperatley, I was hardly working each group. Is a full body work out not as good?

full body is good for a beginer but once you've been lifting for a month or two you really should split it up.. make sure you're doing two to three different moves for each body part you work and make sure you're doing three sets of each movement... oh and something my trainer has mentioned to me is to work my triceps a bit more than my biceps... the biceps grow more easily and if you want a nice balance you should work your tri's a bit more... an example of a bi's/tri's work out is below:

Biceps:
Hammer curls - 1 warm up set (half the weight you can normally lift), 3 working sets (keeping your reps between 8 and 12)
Regular curls - 3 working sets (keeping your reps between 8 and 12)

Triceps:
Bench Dips - 1 warm up set (body weight only - although this may be all you can do for a while), then three working sets w/ a plate on your legs (when you can start adding weight... if you can't get 12 reps on all three sets with just your body weight, don't worry about adding weight yet and just do three sets (skip the warm up set)
French Press (also called skull crushers) - 3 working sets... this move is done while lying down on a bench and using a barbell.. hold the weight straight up from your chest (start position) then bending at the elbows bring the wieght down towards your head (without moving your upper arms - the elbows will be pointed straight up), then when the barbell is parallel to the floor (90 degree angle at the elbow) bring the bar back up to the starting position... this really works your triceps
Push downs - 3 working sets

believe me.. by then end of that workout... you'll be done :tu:

Thank you, those are helpful. But what about lower body, especially the glut day you mentioned on the other forum, do you have any specific exercises?

Thank you, those are helpful. But what about lower body, especially the glut day you mentioned on the other forum, do you have any specific exercises?

check out my journal HERE (http://forums.johnstonefitness.com/showthread.php?t=12628&page=10)... my glute day is part way down the first post on that page :tu: