[CNovaJason]

Ok I posted this but got little results the first time. Could someone post a really good, ( and in simple terms ), a routine for hitting the chest, bis, tris, shoulders and back twice a week? I typically train on Mon, Wed, Fri, and can throw something in on Sunday if necessary. I am also interested in maybe doing some heavier movements or massive movements like chest press on one day and on the second day, say seated flyes, or something to hit a different area of the chest. I have MMA training Tues Thurs and Sat so I can't do much on those days if anything besides that training. By the way, I am trying to cut so keep that in mind when throwing in sets, reps, etc....I am 6'2", 212.5lbs as of now, body fat at say 16%. Looking to get to 10% by June 20th. Any help would be appreciated, thanks! By the way, I have been training for 11 years overall, and hard for the last 5, I mean really dedicated. I have a good diet plan set up and am taking Isopure protein, SER-5 for recovery, a fat loss supplement, and also Superbolan 20 for keeping lean mass. I do cardio sessions about 4 to 5 times a week for 30 mins.

[Swifty]

well here is what i do:
Mon- Chest, Bis
Tue- Back, Tris
Wed- Legs
Thurs- Shoulders
Fri- BURNOUT DAY take 1 exercise for each body part (switching exercise every week i never do the same burnout routine 2 weeks in a row)
Sat- OFF
Sun- OFF

this way i get a good split routine for every group and then hit each of those muscle groups a second time on BURNOUT day, but only 1 excercise per muscle group.

i see you can work out 4 days a week and i don't see legs on your list so u can try to make this type of training routine work for you, just a suggestion

[CNovaJason]

The problem is, I cannot workout on Tues and Thurs. I have MMA training those nights. I don't get in until late both nights.

[anthk]

mon - chest & tri's & calves

wed - back & bi's & abs

fri - shoulders & tri's & abs & quads/hams/calves (seeing as you have training leave legs till fri)

sun - Back & bi's

[mr_bhana]

Mon- Chest, Bis, Tris, Calves
Tues-MMA
Wed- Back, Shoulders, Legs, Abs
Thurs- MMA
Fri- Chest, Bis, Tris, Calves, Abs
Sat- Off
Sun- Back, Shoulders, Legs

Different excercises on each of the days

[johnny b]

mr bhama how long have you been doing mma for and have you been in the cage/ring yet m8

[mr_bhana]

i dont do MMA lol, im giving a suggestion for Cnova jason lol

[johnny b]

oh ok sorry m8 my brain just switched off lol

[KM]

If you read my PM, I don't think you would need to open this thread. Unless you were unsatisfied, but wouldn't know.

[Bruteus Maximus]

you're gunna be hard pressed to find a way to hit all your muscles twice a week in four workouts a week. you're talkin like at least 7-8 different muscle groups and somehow workin them in twice a week? unless you wanna be in the gym for hours upon hours on those days (probably not gunna be an effective workout anyways) then its not a good thing to do. My 6 day split hits everything twice a week and looks like this:

Day 1: Legs (heavy)
Day 2: Back and Bis
Day 3: Chest and Tris
Day 4:Legs (light/high rep)
Day 5: Bis, Tris, Shoulders
Day 6: Chest and Back
Day 7: Rest

However, if you really wanted to do this, i have seen a couple routines organized in a Push/Pull Fashion:
Day 1: Pushes (bench, squat, tricep press, calf raise type things, Full body)
Day 2: Pulls (Deads, hamstring curls, bicep curls, pullups, full body)
Day 3: Pushes
Day 4: Pulls