Working out twice a week efficiently

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 won’t add considerable muscle size or won’t be enough for a crazy fat loss. Still will be more than enough to keep a body completely healthy and injury free. Fit for life. The concept behind it’s about hitting all muscles we have, by dividing in upper body and lower body workouts.

Rep range and why

Considering a total of 21 sets for about 12 to 15 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 bent over row.

• Chest exercise - 4 sets - example barbell bench press.

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

• Triceps - 3 sets - example close grip bench press.

• Biceps - 3 sets - example standing barbell curl.

• Abs - 3 sets - hanging leg raise.

Lower body

• Quad exercise - 4 sets - example incline leg press.

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

• Quad exercise - 4 sets - example barbell front 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.