T Nation

Help with 2 Day Split

I’ve been training for about 8 months now and recently changed my three day split to the two day variant posted below. I made good progress so far, but I’ve some questions:

DAY 1: Chest / Shoulders / Triceps

Barbell Bench Press
Incline Barbell Bench Press
Dumbell Flyes

Shoulder Press
Lateral Raise
Seated Rear Lateral Raise

Decline French Press
Cable Push Down


DAY 2: Legs / Back / Biceps

Seated Leg Curl
Seated Calf Press

Pull up
Barbell Bent-over Row
Cable Close Grip Lat Pulldown

Dumbbell Curl
Barbell Preacher Curl

DAY 1 & DAY 2 at home

Rotator Cuff exercises (high reps)


  • What do you think of the routine in general?
  • Am i doing too much shoulder exercises?
  • Should I add some trap / lower back / fore arm exercises, or are they trained enough during the workout?
  • Would you add deadlifts to the second day?
  • Would you replace or remove any exercises?

It looks good. Im just curious as to what the set/rep parameters are? But from what I can see, nothings being neglected, so thats very good. Adding in deadlifts would make it more rounded, but other than that just show me the parameteres.

Thank you for your answer.

In most cases I use the same weight during all sets of an exercise.
I try to do 2 sets of 8 reps and then lift to failure on the last set.

If I can manage to get 7 to 8 reps on the last set, I add weight the next time I exercise, but adjust the weight in later sets to be above 3 reps.

I do this for all exercises with the exceptions of squats, where I don�??t go to failure and my reps are in the range of 10 to 12.

Previously I always adjusted the weight to get at least 8 reps and always lifted to failure on every set.

What would be your recommendation?

should work fine, one small thing i’d put rear delt raises after you’re back excercises