a two day programme - advice please

miller82

i want to start a gym programme. i want a two day one but i'm not sure what i should be on each day e.g chest, triceps, legs, shoulders : day one
biceps,back,shoulders : day two
should i be fitting lats in as well. i'm only really able to spend about 60-70 mins each day
any help appreciated
some stats : i'm 24, 6 ft 2, 14.5 st
wanna build up arms and shoulders up and tone back,chest and stomach (doesnt everyone)

miller82

also i will be doing about 2000 metres on the rower before weights

justsomebloke

ye that break down should be fine just make sure you try and incorporate as many compound lifts as possible so squats, bench and dips on day 1 and deadlift, pull up, chins and say dumbell thrusters or standing military press on day2 , also try and do the rower after the weights

just make sure your diet is decent so you make the most of your efforts in the gym

miller82

cheers for that.does it matter where i fit lats in ??? never knew the rower is better after the weights.
regarding my diet, it probably isnt the best, first of all i dont really have the chance to eat 6 meals a day.could probably manage 4. average day would be, porridge and honey for breakfast, lunch would be, actuivia yogurt with wholegrain sambo with maybe turkey cheese,sweetcorn,and lettuce. dinner could be anythin from lasagne to rice and chicken. i'd also eat 4 pieces of fruit and drink plenty of water. any easy ways of improving on this

Transform

Lay out your plan in full with weights reps sets etc for a better reply

e.g. leg press 12reps at 200lbs for 4 sets

In terms of diet what supplements are you taking? Lay this out better also.

miller82

i'm not taking any supplements.was thinking about getting some protein whey.
my two day programme is
Day one : -one arm frnt cable raises (40kg 8x3)
-sitting barbell military raises (7.5kg 8x3)
-standing barbell raises behind head ( (7.5 8x3)
- 21's (10kg)
- reverse curls ( 14kg 8x3)
- 2 arm cable curls ( 70kg x8 ,80kgx8, 90kgx8)
-leg curl (130kg 8x3)
- leg extension (120kg 8x3)
- leg press ( 120kg 12x3)

day 2 : - decline dumbell flyes (10kg 8x3)
- incline bench cable flyes ( 30kg 8x3)
- cable cross overs ( 40kg 8x3)
-push down ( 110kg 8x3)
- lying cable extension (70kg 8x3)
- seated tricep extension (16kg 8x3 )
- reverse grip pulldown ( 110kg 8x3) - hate this, any alternatives ?
- barbell row (12.5 8x3)
- barbell shrug (15kg 8x3)

i also do abs on both days, i vary that a lot so didnt bother listing them.
so if anyone has any suggestions on what i should change please say,
cheers