Hello everyone,
I started going to the gym in February and followed the same workout plan until now. A few weeks ago I started running and it makes it difficult to keep going to the gym as often as before. I was wondering if this two days per week workout plan would be good enough to grow (or at least maintain) muscles:
Day 1: Upper body / core
- Lat pulls
- Dumbbell bench press
- Dumbbell bicep curl
- Pushdowns
- Back extensions
- Pec fly (or chest press machine)
Day 2: lower body / shoulders
- Seated leg curls
- Leg press
- Leg extensions
- Calf raises
- Side lat raises
- Dumbbell overhead press
I also start each training with incline sit-ups.
Thank you!
You should try to hit each muscle group at least 2 times per week. In your instance this means you should switch to full body workouts rather than doing an upper/lower split. So try focusing on compound/multi-joint movements rather than isolating individual muscle groups because otherwise your workouts will take a long time. I always try to include horizontal pushing and pulling as well as vertical pushing and pulling (so bench press, OHP, some kind of row, pull ups) and you could possibly get away with a single leg exercise so e.g. do deadlifts/squats on alternating days.
I’d agree with the other commenter, you’d be better off doing 2 full body days instead of hitting each muscle just once a week.
It’s also extremely important to make sure you’re going close to failure. Since you’re working out twice a week, it’s even more important to make sure you maximize your effective reps.