Just had another child and with work obligations I will only be able to train 2 days a week for the next few months. I am training around some injuries so I have eliminated some lifts. I want to basically hit every body part though any thoughts or opinions ate appreciated.
Warm up with band pull aparts face pulls and pushups
Flat bench machine
Incline db press
Incline press machine
Trcep rope pushdown
Bulgarian split squat
Step ups or db squat
Lat pulldown or chins
Will do abs, calves and foam rolling during the week. Also will be adding trap bar dead lifts to the legs day as soon as I can purchase one.
Redundant–incline db press/incline press machine, tricep pushdown/rope pushdown, seated row/bent row/db row
If you want to hit different emphases with the rows, you need different angles, not 3 of the same angle with different machines. So for example, db row and Yates row or Yates T-Bar row might work–the torso angle is significantly different enough that it changes the emphasis. Or Seated LOW row (regular) and row to the eyes/neck (rear delt emphasis). Or a bent over neck row (parallel back to the floor, pull the bar to the neck with elbows flared)
But bottom line is you have absolutely zero need for 3 rows for your purposes.
Second issue is that one workout is all lower body and back and the other is all pushing. If you can only train twice a week, you should hit the whole body every time. With such a small workout window, increasing the frequency of the whole body
warm-up with face pulls and pushups and mobility work
overhead press variation
in both workouts at minimum. Then to ONE of the workouts a week add lateral raises and bicep work, and the other add tricep and rear delt work. Simple and effective.
Take one off day and do bodyweight exercises and pull-aparts etc. That will give at least a little more stimulation.
I like that if I am understanding correctly it would look like the following
Lat pull or chins
Lat pull variation or chins
Seated row to above chest or Yates row
I don’t ohp any ideas what I should do ? Maybe another row variation or do lateral raises and reverse flies both days?
Might use this with the set/rep scheme from the Dan john article that was posted earlier