I was currently working out six days a week and so far I’ve been getting progressively good results. I haven’t hit a plateau yet because I do a lot of reading and watch my diet so I’m happy where I’m going.
I really want to start working out twice a day because it’s the fastest way to growth but the only thing I’m unsure of is a new workout. I have a guy I workout with in the P.M. so I’d rather do my heavy lifting then since I have a spot and someone to push me.
Anyways, here’ my current workout routine and I’d like to get an idea or possibly a new workout routine made for working out twice a day.
Monday: Chest, Triceps and Abs
3x6-8 Flat Dumbbell Bench Press
3x6-8 Incline Barbell Bench Press
3x6-8 Decline Dumbbell Bench Press
3x10-12 Dumbbell Butterflies
3x10-12 Cable Cross Over
4x12-16 Parallel Dips(to failure)
4x10-12 Triceps Pull Down
3x16 Captain’s Chair
3x16 Weighted Hyper Extension
3x50 Bicycle Crunch
Tuesday: Back and Biceps
4x6-8 Dead Lift
4x12-16 Pull-Ups(to failure)
4x12-16 Chin-Ups(to failure)
4x8-10 Seated Row
4x10-12 Upright Machine or Low Rows
3x8-10 Barbell Curl
3x8-10 Dumbbell Curl
Wednesday: Legs and Shoulders
4x8-10 Leg Press
3x8-10 Military Press
3x10-12 Dumbbell Lateral Raise
3x10-12 Rear Fly Machine
4x12-16 Barbell Shrugs
A few exercises I would like to do such as free weighted rows and triceps extension but for some reason it hurts my shoulder so I’m avoiding those because my shoulder has been irritating me for quite some time.
My weak point is my chest and my strong point is my legs so I’m working on that.
I know for twice a day training it’s best to have one workout composted of higher reps and lower weight and the other to be composed of lower reps and higher weight. Another way I’ve heard is do compound in one workout and isolated in the other.
I’m very motivated and I really push myself and I can handle this workout, I would like a direction of where to go for working out twice a day with similar intensity and amount because I want to get to be 190 by this winter. I’m 170 right now with around 10% bf and I really want to bulk up in time and have a workout that helps as much as my eating habits will.
Thanks in advance!!!