Are you short on time? Are you struggling to make progress on your current training regime? Are you a natural athlete with hard gainer tendencies? Well here is a workout schedule that could work for you. Recently I wrote about my 9 to 5 honest workout where I performed 9 sets for large body parts and 5 for smaller ones with positive results. After a couple of months I found my progress waning so I thought to myself what would happen if I reduced the sets further so that I was doing only 4-6 work sets for larger muscle groups and 3 work sets for smaller muscle groups. Guess what- progress once again! Here is the training routine I have been following; I have a two day split and train every second day.
Chest, Back & Shoulders (rep goal 15 reps over the 2 sets)
- Chin ups 2 sets
- Declines 2 sets
- DB prone rows 2 sets
- DB fly 2 sets
- DB side row 2 sets
- DB bent row 2 sets
- Shoulder press 2 sets
I will usually do a warm up set (only 5-8 reps with a light weight) for the first exercise for chest and back before using a weight that I can normally do 10 reps on the first set then around 5 reps for the second set. When I reach 15 reps over the 2 sets I add weight the next workout. Rest between sets is ten deep breaths (I use this rest period between all my sets for every workout). Workout usually lasts about 20-25 minutes.
Legs & Arms (Quad focus-rep goals are changed every workout)
- Leg extension 2 sets
- Front Squats 2 sets
- Squats 2 sets
- Calf raises 3 sets
- Spider curls 1 set
- Concentration curls 1 set
- Reverse curls 1 set
- Triceps push down 1 set
- Triceps push outs 1 set
- DB pullover extension 1 set
- Cable forearm curl 3 sets
I usually use a rep range between 5-15 reps for both front squats and squats over the 2 sets. Arm sets are usually around 10 reps. Workout takes around 25-30 minutes. The crazy thing is my arms are the biggest they have ever been from 3 sets for biceps and 3 sets for triceps! J.
Chest, Back & Shoulders (rep goal 30 reps over the 2 sets)
- Chin ups 2 sets
- Bench press 2 sets
- Machine rows 2 sets
- Incline DB press 2 sets
- DB side raise 2 sets
- DB bent raises 2 sets
- Shoulder press 2 sets
Weights are lighter so the rep range of 30 reps over the two sets can be reached. I try to get 20 reps first set and 10 reps the second set. When I reach 30 reps over the 2 sets I add weight the next workout.
Legs & Arms (Hamstring focus- rep goals are changed every workout)
- Deadlifts 2 sets
- Standing leg curl 2 sets
- Leg press (High foot placement) 2 sets
- Leg press calf-raise 2 sets
- Seated calf-raise 1 set
- DB curl 1 set
- Concentration curl 1 set
- Incline DB curls 1 set
- Triceps pushdowns 2 sets
- Triceps push outs 1 set
Chest, Back & Shoulders (rep goal 20 reps over the 2 sets)
- DB row 2 sets
- Incline DB press 2 sets
- Lat pull downs 2 sets
- DB fly 2 sets
- DB bent row 2 sets
- DB leaning side raise 2 sets
- DB face pulls 2 sets
On 20 rep days the goal is to get around 13-14 reps first set and 6-7 on the second set. I add weight the next workout when I get 20 reps over the two sets.
These workouts always leave me pumped. I get stronger every workout and I have no central nervous system fatigue. It really makes you sit back and wonder how much training you actually do need to improve. Give this abbreviated training a try and be pleasantly surprised at the results you will gain!