The two day workout is a great compromise between hard training and lots of recovery.
It is also perfect for those that don't have much time to go the the gym due to a very busy schedule.
The 2 day workout is particularly recommended to older people, but it doesn't mean that younger athletes can't benefit from it.
In this moment I am training two times a week and I can guarantee that the 2 day workout is giving me good results.
Here's why I like it:
- It prevents overtraining, or fixes it
- It provides lots of recovery
- It forces me to prefer compound exercises (which is a plus)
- It makes me want to give 110% at the gym
Why? Because knowing that I have only two times in a week to train I can't waste any chance, I have to push hard on those two days.
Two Day Workout for Max Recovery
As I said, the 2 day workout works very well for those that have a busy schedule and those who need more recovery than training.
Because there are only 2 days available in a week, we need to get the most from our 2 day workout, therefore we have to prefer compound exercises.
Day 1 - Chest, Shoulders, Triceps
On day one we train the upper body, front side: chest, shoulders, triceps. Two exercises per muscle group means a total of six exercises.
Totally manageable, should be done in no more than one hour.
|Chest||Dumbbell Bench Press||3x10||view|
|Chest||Cable Flys (Bent Over)||3x10|
|Shoulders||Dumbbell Shoulder Press||3x10||view|
|Shoulders||Lateral Raises (Standing)||3x10||view|
|Triceps||Cable Tricep Extensions||3x10||view|
Day 2 - Legs, Back and Biceps
On the second day of our two day workout we need to squeeze in legs, back and biceps.
To be able to finish within one hour, I would just do one leg exercise, but it has to be the best.
Did you guess which one I am talking about? Yes...squats!
|Legs||Free Barbell Squats||3x15||view|
|Back||Low Pulley (Cable Seated Rows)||3x10|
|Back||Reverse Flys (Pec Deck)||3x10||view|
|Biceps||Seated Dumbbell Curls||2x10||view|
Generally speaking the three day workout is the best compromise because you can throw in some more exercises to train specific muscles (in a 2 day workout for example I'd never waste time with calf raises, forearms training etc.).
Although, the 2 day workout makes sure that you don't overtrain, focuses on big compound exercises and allows you to recharge the batteries and find some lost motivation.
Psychologically it's a very relaxing workout program!
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