im a beginer/intermediate - easy gainer but havent worked out for a month due to injury and im feeling fat. want to get my muscles harder too.
i play soccer on friday's swimm on wednesdays so want to fit in a weights regime around that. im looking to loose fat mainly so would a 2day split make sense? i want to get
day 1:
bench press
incline Bench press
dumbell fly
hammer curl
barbell curl
reverse curl
tricep extension
upright rows
bent over rows
shrug
day 2:
squats
leg curls
leg extensions
Straigt leg deadlift
lateral raise
front raise
rowing
arnold press
crunch & twist
split 1 - mon, thu
split 2 - sun, tue
swimming or squash - wed
soccer - fri
7mile hill run - sat
does this look alright?
is it right doing a 2 day split twice a week or should i do more running? i was also thinking about doing some sprints one night instead maybe? any help would be very much appreciated! also would a 3 day split be better?
iv not lifted for about 4weeks due to injury so i want to make sure when i start back my regieme is spot on.
i play soccer on friday's swimm on wednesdays so want to fit in a weights regime around that. im looking to loose fat mainly so would a 2day split make sense? i want to get
day 1:
bench press
incline Bench press
dumbell fly
hammer curl
barbell curl
reverse curl
tricep extension
upright rows
bent over rows
shrug
day 2:
squats
leg curls
leg extensions
Straigt leg deadlift
lateral raise
front raise
rowing
arnold press
crunch & twist
split 1 - mon, thu
split 2 - sun, tue
swimming or squash - wed
soccer - fri
7mile hill run - sat
does this look alright?
is it right doing a 2 day split twice a week or should i do more running? i was also thinking about doing some sprints one night instead maybe? any help would be very much appreciated! also would a 3 day split be better?
iv not lifted for about 4weeks due to injury so i want to make sure when i start back my regieme is spot on.
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