Saturday, March 12, 2016

2 days a week gym + bodyweight training

I'm trying to bulk and have had good results with 4 days a week weight training. The volume really works for me.

My routine so far:

A

EXERCISE SETS REPS

BP 3 8 to 12

Incline Press 3 8 to 12

Pull-ups 3 8 to 12

BOR 3 8 to 12

BB curls 3 8 to 12

Preacher curls 3 8 to 12

Crunches 3 15 to 20

Leg raises 3 15 to 20

B

EXERCISE SETS REPS

SQ 3 8 to 12

SLDL 3 8 to 12

OHP 3 8 to 12

Lateral rises 3 8 to 12

Tricep pushdowns 3 8 to 12

DB Extensions 3 8 to 12

Standing calf rises 3 15 to 20

Seated calf raises 3 15 to 20

But now I can only use the gym 2 days a week. But I can run or walk to a outdoor gym that has different bars for dips, pullups ect.

How should I structure my workouts?

Stats: Male 25 y.o. 190 lb 6' 2''

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