Working out twice a week efficiently

Written By Francesco Zen

It happens to have very little time to exercise. We still can have unbelievable benefits from a twice a week workout for 45/60 mins.

Concept

Twice a week can still offer an inclusive stimulation and therefore a complete well-being for anyone. Surely it won’t make miracles for fat loss, but it will be enough to tone your body completely. Will reduce your midsection and will harden your body overall, while staying injury free and keeping you fit for life.

Rep range and why

Considering a total of 21 sets for about 15 to 20 reps. Nothing below 12 as it will be merely for strength or hypertrophy. What we want to achieve it’s instead a metabolic impact and also a great volume of work for each muscle group.

Which exercises

Starting from the bigger one and ending with the smaller ones. Ideally hitting exercises that deal a great amount of calories. Compound movements instead of isolated works.

Upper body

  • Back exercise - 4 sets - example lat pull-down.

  • Shoulder exercise - 4 sets - example standing barbell press.

  • Back exercise - 4 sets - example lower cable row for lower back.

  • Triceps - 3 sets - example tricep push down with rope.

  • Biceps - 3 sets - example lower cable barbell curl.

  • Abs - 3 sets - hanging leg raise.

Lower body

  • Glute exercise - 4 sets - example hip thrust.

  • Hamstring/glutes exercise - 4 sets - example stiff leg deadlift.

  • Quad/Glute exercise - 4 sets - example barbell sumo squat.

  • Hamstring exercise - 3 sets - example prone leg curl.

  • Quad exercise - 3 sets - example walking lunges.

  • Glute exercise - 3 sets - example dumbbell sumo squat.

How to evolve it

Once a week ( upper or lower ) will take longer to be evolved but doesn’t mean it won’t. Keep your intensity elevated and your technique spot on. Week by week you should find easier to perform those sets with the same amount of workload. Once it gets easy, you will be ready to increase your workload. Keep your stretching up and have fun with it. Twice a week well done will give you more results than 5 a week poorly executed.

Final tips

Choose exercises that you can entirely feel in those specific muscle areas. Don’t choose something cause it’s fancier or suggested by someone else. Focus on finding the right movements for your joints and body structure.

Francesco Zen
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Working out twice a week efficiently