exercises?

sul02

Hi folks, Im getting back into doing some lifting after a 2 yr break where i dipped my toe into MMA waters. I can only do 2 sessions per week as i swim, surf (kind of) and play 5 a side (poorly). Im 6ft, 75kg and 24yrs.
Im looking for overall size and strength, if i had to pick order of preference it would be legs, back, shoulders and lastly chest. i have an idea of the first session (see below). I want to do chin ups and deadlifts in the second session but i need advice for what else to include. My gym is tight for space so the olympic type lift is not an option. Im open to changing sets, reps & the below session to get the best gains from my workout.


Bench: 50kg x10, 52.5kg x8, 55kg x6
Squat: 50kg x10, 55kg x8, 60kg x6
Dips: 16, 10, 8
Single leg squat (dumbells): 16kg x6 - 3 sets
Shoulder press (dumbells): 12kg x10, 16kg x8, 18kg x6

Any advice welcome,
Cheers

sul02

Anyone have any advice?

john_cappa

sul02 wrote: »

Hi folks, Im getting back into doing some lifting after a 2 yr break where i dipped my toe into MMA waters. I can only do 2 sessions per week as i swim, surf (kind of) and play 5 a side (poorly). Im 6ft, 75kg and 24yrs.
Im looking for overall size and strength, if i had to pick order of preference it would be legs, back, shoulders and lastly chest. i have an idea of the first session (see below). I want to do chin ups and deadlifts in the second session but i need advice for what else to include. My gym is tight for space so the olympic type lift is not an option. Im open to changing sets, reps & the below session to get the best gains from my workout.


Bench: 50kg x10, 52.5kg x8, 55kg x6
Squat: 50kg x10, 55kg x8, 60kg x6
Dips: 16, 10, 8
Single leg squat (dumbells): 16kg x6 - 3 sets
Shoulder press (dumbells): 12kg x10, 16kg x8, 18kg x6

Any advice welcome,
Cheers

In effect you are hittomg three muscle groups there. Chest shoulders and legs.

If you are doing a two day split then perhaps do shoulders and legs one day and back/chest the other?

If you are to leave it as you are currently then the major exercise that is missing that you can include on your second day is a rowing exercise either dumbell or barbell

I think though you need to go back and think about structuring it different

sul02

Thanks for the reply, im open to re-structuring it differently. Im interested in doing the compound lifts (i think thats what there called), any suggestions on what best excercises would hit legs/shoulders and chest/back as suggested?

how about squat, single leg squat, military press & chin ups on one day and bench, flies, deadlift & dips and the other day? would this be enough or should i throw another exercise in each day also?
Thanks

john_cappa

sul02 wrote: »

Thanks for the reply, im open to re-structuring it differently. Im interested in doing the compound lifts (i think thats what there called), any suggestions on what best excercises would hit legs/shoulders and chest/back as suggested?

how about squat, single leg squat, military press & chin ups on one day and bench, flies, deadlift & dips and the other day? would this be enough or should i throw another exercise in each day also?
Thanks

Compounds is what you need to do yes! Im assuming there is a few days break between day one and day two in the gym also yes?

I'll advise the following

Day 1 Legs and shoulders
Squat 4-5 sets
Stiff Leg Deadlifts 4 sets http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html

Dumbell shoulder press 4-5 sets

Add some isolation work then if you want

Day 2 Chest + back

Flat dumbell press 4-5 sets
incline barbell press 3-4 sets or dips
Dead lift 5 sets
single arm Dumbell rows 3 sets
Wide grip chins 3 sets


also alternate what muscle group comes first every second week. e.g on day two there you trained chest then back. The week after start with your back doing the deads, rows and chins and then do your chest exercises

sul02

yes, there will be 2 or 3 days break in between. Ill take your advice and give your suggestion a go, see how i get on. That link is a good one, good info on it.
Cheers