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2 day gym plan

  • 19-10-2008 4:44pm
    #1
    Amaru KGB
    Registered Users, Registered Users 2 Posts: 189 ✭✭


    There have probably been very similar threads so apaologies in advance if this is repetative.

    I have just started back in the gym in total fitness Sandyford and I will be going 2 days a week and playing football 2 days aswell. I have a decent idea of what excercises to do but if anybody could inform me of the most important ones for starting off with again that would be great.


Comments

  • #2
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    Day one could be Bench, Back squat, romanian deads, cable row and core.
    Day two could be Shoulder press, Front squat, deadlift, chin up and core.
    That's something like I trained twice a week for months and did ok out of it. (obviously I changed lifts or rep/sets plan every 4-6 weeks).


  • #3
    Amaru KGB
    Registered Users, Registered Users 2 Posts: 189 ✭✭Amaru KGB


    brianthebard wrote: »
    Day one could be Bench, Back squat, romanian deads, cable row and core.
    Day two could be Shoulder press, Front squat, deadlift, chin up and core.
    That's something like I trained twice a week for months and did ok out of it. (obviously I changed lifts or rep/sets plan every 4-6 weeks).

    Cheers mate sounds good. When you say core is that your stomach muscles and obliques aswell?


  • #4
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    Yeah exactly. Actually you could probably add a cuban press to day one and face pulls to day two.


  • #5
    Amaru KGB
    Registered Users, Registered Users 2 Posts: 189 ✭✭Amaru KGB


    To be honest they weren't the excercises I had in mind but they look pretty good so I think I will give them a shot. How long should my rests be in between reps and also my workout altogether?


  • #6
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    Which weren't the lifts you had in mind? the cuban press and face pull aren't for your core, I was just adding them in. You can do whatever exercises you like for your core. I suppose an hour in the gym would be plenty, rest whatever seems sensible, don't mess about you know?


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  • #7
    Amaru KGB
    Registered Users, Registered Users 2 Posts: 189 ✭✭Amaru KGB


    brianthebard wrote: »
    Which weren't the lifts you had in mind? the cuban press and face pull aren't for your core, I was just adding them in. You can do whatever exercises you like for your core. I suppose an hour in the gym would be plenty, rest whatever seems sensible, don't mess about you know?

    Oh I know that they aren't for your core. I have seen others doing them in the gym like a lot of other exercises but never taught of doing them.
    However they look good and I will give them a try tomorrow when I hit the gym.
    Im really looking foreward to getting back into it I just need the dedication to keep on going. Im doing a PhD so the hours can be very long and finding time might be a bit of an issue but hopefully I can keep at it.

    Cheers for the advice brianthebard.


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