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Old 06-05-2011, 07:28 AM   #1
BendtheBar
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Default Real Results 2 Day Strength And Muscle Building Workout

Real Results 2 Day Strength And Muscle Building Workout

By BendTheBar

This strength and muscle building workout is a simple A/B split, and is performed “only” 2 days per week as follows:
  • Monday – Workout A
  • Thursday – Workout B

Do not make the mistake of confusing the simplicity of this workout as implying that it is easy. It is not. This is a very intense and aggressive training approach that focuses on progression of reps and weight on a weekly basis.

Note…this is NOT a beginner/novice workout. If you have made no previous substantial muscle or strength gains, it is not recommended that you utilize this workout.

Workout A
  • Squats 5 x 5-10
  • Bench Press 5 x 5-10
  • Barbell or DB Rows 3 x 10
  • One Arm DB Press 3 x 10
  • Barbell Curls 3 x 10
  • Weighted Situps 3 x 10-25

Workout B
  • Deadlifts 5 x 5
  • Overhead Press 5 x 5-10
  • Pullups 3 x 10
  • Dips 3 x 10
  • Calf Raises 3 x 10-15
  • Side Bends 3 x 10-15
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Old 06-05-2011, 07:31 AM   #2
Carl1174
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is trying to take the first step in a long road back...
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Love it Steve... keep em coming. I may actually do this for a while until my schedule goes back to normal.

Carl.
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Old 06-05-2011, 07:42 AM   #3
BendtheBar
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Quote:
Originally Posted by Carl1174 View Post
Love it Steve... keep em coming. I may actually do this for a while until my schedule goes back to normal.

Carl.
Thanks Carl. We have quite a few more coming.
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Old 06-06-2011, 11:23 AM   #4
wesrman
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Good post Steve!
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Old 08-17-2013, 10:45 PM   #5
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good post, for know i can only do 2 days per week due to family, house duties, work, etc. i may tweak it a little but will use the template
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Old 08-18-2013, 12:52 AM   #6
big valsalva
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Yes, indeed!!! I'm tucking this one away for safe keeping.
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