Training

Twice-a-Week Training for Body Parts

Some people think training a body part twice a week is too much. It can be done if you have sufficient rest time along with proper nutrition and supplementation. Many elite athletes whose job is basically being in peak physical condition do workouts that hit each body part twice a week during off-season programs.twice a week training for body parts

Are you up for the challenge?

The Program

You will workout 3 days on, one day off, then 3 days on. Technically you end up working out 6 days in a row every other week. That is why proper rest is crucial as well as a good diet and supplement plan. Your body needs the best building blocks possible to recover and grow from what you will put it through.

This is basically a low-rep medium-rep type of routine. Each workout should be done with minimal rest between sets and exercises to ensure you are only in the gym about 45 minutes. You will notice the later workouts have some adjustments in exercise order which is on purpose. The change will adjust relative strength and energy available on body parts to spur more balance and growth.

Workout 1 – Chest/Shoulders/Triceps

  • Incline Dumbbell Press – 3 sets of 6 to 8 reps
  • Parallel Dips – 3 sets of 6 to 8 reps
  • Hammer Strength Bench Press (or machine) – 2 sets of 6 to 8 reps
  • Decline Dumbbell Flyes – 2 sets of 6 to 8 reps
  • Hammer Strength Shoulder Press – 3 sets of 6 to 8 reps
  • V-Bar Triceps Cable Pushdowns – 3 sets of 6 to 8 reps
  • Barbell Front Rows – 2 sets of 6 to 8 reps
  • Single Arm Overhead Dumbbell Extensions – 2 sets of 6 to 8 reps
  • Dumbbell Side Lateral Raises – 3 sets of 6 to 8 reps

 

Workout 2 – Quads/Hamstrings/Calves

  • Barbell Squats – 4 sets of 6 to 8 reps
  • Stiff-Legged Dumbbell Deadlifts – 3 sets of 6 to 8 reps
  • Leg Extensions – 2 sets of 6 to 8 reps
  • Leg Curls – 2 sets of 6 to 8 reps
  • Dumbbell Lunges – 2 sets of 6 to 8 reps
  • Standing Calf Raises – 3 sets of 6 to 8 reps
  • Seated Calf Raises – 3 sets of 6 to 8 reps

 

Workout 3 – Back/Biceps/Forearms

  • Deadlifts – 4 sets of 6 to 8 reps
  • Single Dumbbell Rows – 3 sets of 6 to 8 reps
  • Wide Grip Lat Pulldowns – 3 sets of 6 to 8 reps
  • Close Grip Cable Rows – 2 sets of 6 to 8 reps
  • Lower Back Machine – 3 sets of 6 to 8 reps
  • Barbell Curls – 3 sets of 6 to 8 reps
  • Single Arm Dumbbell Preacher Curls – 2 sets of 6 to 8 reps
  • Dumbbell Wrist Curls – 2 sets of 6 to 8 reps
  • Reverse Dumbbell Wrist Curls – 2 sets of 6 to 8 reps

 

Workout 4 – Shoulders/Chest/Triceps

  • Barbell Shoulder Press – 2 sets of 10 to 12 reps
  • Reverse Pec-Dec Delt Flyes – 2 sets of 10 to 12 reps
  • Cable Side Delt Laterals – 2 sets of 10 to 12 reps
  • Incline Bench Press – 2 sets of 10 to 12 reps
  • Dumbbell Pullovers – 2 sets of 10 to 12 reps
  • Bench Press – 2 sets of 10 to 12 reps
  • Pec Dec Machine – 2 sets of 10 to 12 reps
  • Incline Barbell Triceps Extensions – 2 sets of 10 to 12 reps
  • Rope Attachment Triceps Extensions – 2 sets of 10 to 12 reps

 

Workout 5 – Calves/Hamstrings/Calves

  • Leg Press Calf Raises (knees slightly bent) – 2 sets of 10 to 12 reps
  • Standing Dumbbell Calf Raises – 2 sets of 10 to 12 reps
  • Seat Calf Raises – 2 sets of 10 to 12 reps
  • Stiff Legged Deadlifts (barbell) – 2 sets of 10 to 12 reps
  • Hack Squats – 2 sets of 10 to 12 reps
  • Single Leg Curls – 2 sets of 10 to 12 reps
  • Single Leg Extensions – 2 sets of 10 to 12 reps
  • Split Squats – 2 sets of 10 to 12 reps

 

 

Workout 6 – Back/Forearms/Biceps

  • Deadlifts – 2 sets of 10 to 12 reps
  • Chin-ups (wide grip) – 2 sets of 10 to 12 reps
  • Reverse Grip Barbell Rows – 2 sets of 10 to 12 reps
  • Behind the Neck Pulldowns – 2 sets of 10 to 12 reps
  • Good Mornings – 2 sets of 12 to 15 reps
  • Barbell Wrist Curls – 2 sets of 12 to 15 reps
  • Hammer Curls – 2 sets of 12 to 15 reps
  • Alternating Dumbbell Curls – 2 sets of 10 to 12 reps
  • Concentration Curls – 1 sets of 12 to 15 reps