Author Topic: How to Structure a Weekends-Only Routine  (Read 2386 times)

0 Members and 1 Guest are viewing this topic.

aiir

  • Hero Member
  • *****
  • Posts: 1048
  • I might do it just to show ya
  • Respect: +117
    • View Profile
How to Structure a Weekends-Only Routine
« on: February 08, 2014, 08:42:01 pm »
0
Background:
So deal is, I've picked up boxing recently (not competitive at all, I'm new to the sport). The practices are Tues, Wed, Thurs for 2-3 hours each. That leaves Friday, Saturday, Sunday, and Monday to train with weights. Mondays I want to keep free because I work in the evenings and in the mornings I have class. Fridays I also have class in the mornings, and evenings I'd rather keep free b/c I would have practiced 3 days in a row.

Question:
So, how should I structure a weightlifting workout that only has me lifting 2x week, on back-to-back weekend days? The boxing practices on Tues, Wed, and Thurs are pretty damn intense cardio wise (I'm sore as hell and sleep like a baby every night), so getting ample plyo-like/cardio/speed/core/leg work.

A rough outline that I was thinking of was:
Saturday: Bench Press (3 sets), Squats (3 sets), DB Row (2 sets), Ham Curl/GHR (2 sets), Hammer Curls (3 sets)
Sunday: Seated DB OHP (3 sets), Lat Pull (3 sets), DB Press (3 sets), Calf Raise (3 sets), DB Lateral Raise (3 sets)
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: How to Structure a Weekends-Only Routine
« Reply #1 on: February 09, 2014, 02:36:25 pm »
+1
why don't you just do a UB/LB split? e.g.:

saturday:
squats 3x5
RDL 3x10
GHR/ham curl 3x10
calf raises 3x15
weighted decline sit up/toes to bar 2x10

sunday:
bench 3x5
pendlay row 3x8
DB OHP 3x8
pull up 3x8
curls 2x12
triceps 2x12
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

AGC

  • Hero Member
  • *****
  • Posts: 1622
  • Respect: +1194
    • View Profile
Re: How to Structure a Weekends-Only Routine
« Reply #2 on: February 09, 2014, 07:47:25 pm »
0
Yeah that sounds better, you want a bit more volume than what you posted if you're only doing one session/week for UB/LB. Doing LB first to give your legs more time to recover for your training on Tuesday.