Ideas for two day a week compound exercise workouts.

[Alessio]

Pulling up and pushing up.

[RevendMartin]

Its a wonderful idea to do some compound exercises for two weeks. I have a good suggestion for doing exercise. These exercises are best for strength and body.

Real Results FItness Boot Camp

[Ultra]

Tooooo complicated.

Day 1: Squat, Press
Day 2: Bench, Deadlift/Clean

Chin both days. Finish with a short, intense conditioning session.

lol, too novicely. He needs rows for hoes and pecs for sex obviously.

[Desaix DeBurgh]

As the title says... I'm hard pressed for time but really desire to gain at least 20 lbs as a goal.

Since I've lost weight, my metabolism seems to be on a snowballing roll: I am continuing to lose weight even though I have gone without a consistent work out for 2 months, and have lost some strength. I fear I may turn back into a "hardgainer" like I was when I was younger.


I'm thinking: squats, deadlifts, lunges, benchpress, incline flies, dips, dumbbell shoulder presses, upright rows, pullups, one arm rows, shrugs, calf raises... etc. using some super sets, and adding some drop sets after I am back in the habit.


I suppose my question is more of how should I split up these workouts between the two days, and if there is too much focus (or not enough) in one area?

All you need to do is use very heavy weight for the following exercises : squats, sumo squats, deadlifts, pullups (with weight added eventually) and bench press. That all works all your main muscle groups especially your core which is essential if you want to get bigger. It is impossible to get bigger without strengthening your core. In my twenties I used to be 220 pounds of solid diesel muscle and those are the exercises I did basically but I don't want to have huge muscles anymore so this is not the workout routine I use now. I like being lean and toned, now, not huge so I do a different exercise routine now.

[Desaix DeBurgh]

All you need to do is use very heavy weight for the following exercises : squats, sumo squats, deadlifts, pullups (with weight added eventually) and bench press. That all works all your main muscle groups especially your core which is essential if you want to get bigger. It is impossible to get bigger without strengthening your core. In my twenties I used to be 220 pounds of solid diesel muscle and those are the exercises I did basically but I don't want to have huge muscles anymore so this is not the workout routine I use now. I like being lean and toned, now, not huge so I do a different exercise routine now.

Oh, yeah, do all those exercises in one day every other day. Always, take one day rest and do all those exercises on the same day. At least that is what I did and it worked out real well for me. Also, don't forget to eat about 1 gram of protein for every pound you weigh everyday.