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Aka the back and the lats the pushers.
2 days a week workout split. This to my mind does not make much sense despite the fact it s a common split. Body split in half. If training 2 hours per day 5 days per week isn t ideal for you pick a more efficient split. Chest back shoulders biceps triceps quads hamstrings glutes calves.
A workout is only as good as its execution. This means you ll potentially be training the following muscle groups in each workout. Using a bro split you train 5 times a week suboptimal in terms of efficiency while training each muscle group only once a week suboptimal in terms of effectiveness. Aka the hamstrings glutes and low back.
Aka the chest shoulders and triceps the knee extensors. Lower body on day 1 upper on day 2. Training age is a highly variable but important factor in training. Be sure to have at least 2 days ideally 3 days in between workouts.
Twice a week workout routine suggest hitting the weight room two days a week to the average trainer and right away you ll either get strange looks or arguments that its not enough training time to make any real progress towards added size and strength. When it comes down to training twice a week you have plenty of split options depending on your situation and how those days are spaced. Effective 2 day per week fullbody routine that is perfect for building muscle and strength. On day 2 you have to do everything else that s back chest deltoids triceps and biceps.
The problem here is on day 1 you do legs. Training 4 times a week you hit each muscle 2 times per week. But there are times that a two day a week gym routine can be the best thing for you. 2 you get to train muscles more often with fewer workouts.
The upper lower split is a bit better. 2 day simple a b split by steve. Aka the quadriceps and adductors the hip extensors. If your training days are back to back or close to it like weekends i recommend an upper lower split so that the two days don t interfere much with each other.
If you don t have time to live in the gym this is the routine for you. Determine what you ll do and then execute it.
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