i have 2 days to train,,,any routine suggestions please?

[aspire5332]

hiya..
i have two days in which to get down the gym,,,tuesaday and a thursday..
can someone give me some advice please as to some good routines?
do i do 2xfull body work outs? or maybe upper on a tuesday and lower on a wenesday?
i realize the hard work work required to get into shape so im not expecting miracles..i eat well and i have a handfull of supplements that i will take,,i dont need to loose weight as im happy with 13stone dead and standing at 6ft 2...i just want to say thankyou in advance for any advice that may or may not come my way

[comanight2]

I would work like this

Day 1:
Squat
Bench
other stuff

Day 2:
Dead
Overhead Press
other stuff

Those 4 alone should build muscle/strength/whatevs and you can add the extras in ... extras i would recommend would be chins and pullups for sure, rows maybe, skull crushers....

[aspire5332]

exellent,,,thankyou comanight2...i guess i should say that the gym im currently at only has a smith machine and ive heard there not so good?? do you reckon i could actually get into some kinda shape with a 2day a week routine as opposed to a 3/4/5 day a week routine?

[comanight2]

hell yeah....one of the biggest lifters in my gym only trains twice a week...got to remember rest is as important as train, some would argue more so.

Do you have any bars, dumbells and or benches in the gym?

The smith machine isn't the devil but the best tools are not machines....

[Bokers]

It kinda depends on your goals (strength training or hypertrophy training (size)).

I train two days a week, strength training for rugby. I train Monday and Wednesday and rugby training is Tuesday and Thursday.

Another member fctilidie sorted me out a routine to cover most bases. It is as follows:

A
Squats
Bench Press
Dips
Chin-Ups
Pull-ups

B
Deadlift
Overhead Press
Power Clean to Push Press
Glute Ham Raise's
Sit-ups

this is just what I do. it might be useful for you I'm sure other people will help too

[Bobby-bandito]

2 days of training with a smith machine and dumbbells -

day 1-
DB squat - 5x10-20
one arm DB deadlift - 5x10-15
some weighted ab work such as weighted decline situps or Turkish getup
DB RDL - 4x8-20

day 2 -
db press - 5x10-20
db incline - 3x10-20
flat db press - 3x10-20
renegade rows - 3xfailure
bent over row - 5xwhatever you fancy
inverted rows?!
some curls and tricep work if you fancy? who knows!

[ATZ]

If your gym only has a smith machine = find a new gym.

[Tox]

2 days i would do a full body split..is there a bar, plates and bench?

If not...I would go

Day 1

Bench Press (on smith) or dumbell press 3 x 8-10
Bar Overhead Press (can use smith machine also) or dumbell shoulder press 3 x 8-10
Bent Over Rows (can use smith) or 1 Arm Dumbell Rows 3 x 10
Stiff Leg DL's Dumbells or preferably bar 2 x 8-10
Smith Squats 3 x 10
Biceps Exercise with DB's 2 x 10
CGBP with smith...or tri-exercise 2 x 10

Day 2

Simlar with variations...add in chins (you can do chins on smith machine if no bar)
Is there a dip station..dips?

This way you hit each body part twice per week which I think would benfit beter with only two sessions.
Most exercises can be done on smith machine...but its not quite as benefical as a bar and plates really.

[Tox]

Quote

If your gym only has a smith machine = find a new gym.

LOL..ye that too!

[aspire5332]

tox i like the sound of that