Sam Flex is a weightlifting enthusiast and fitness blogger who has been documenting his weightlifting journey for the past 5 years. He is passionate about sharing his experiences, tips, and tricks with the Club Lifted community. Sam is also an advocate for mental health and believes that weightlifting can be a powerful tool for improving mental well-being.
Hey there! If you're looking for the best workout routine for the gym when you can only make it twice a week, I've got you covered. While it's ideal to have more frequent gym sessions, I understand that life can get busy. But don't worry, you can still make progress and see results with just two days a week. Here's a simple and efficient workout routine that will help you make the most out of your limited gym time. And if you're considering building your own home gym, we have a guide on building your ideal home weight lifting set.
Day 1: Full-Body Workout
On your first day at the gym, focus on working your entire body. This way, you'll engage multiple muscle groups and maximize your time. Here's a sample full-body workout routine:
1. Warm-up: Start with 5-10 minutes of light cardio to get your blood flowing and warm up your muscles.
2. Squats: Perform 3 sets of 10-12 reps. Squats are a compound exercise that targets your lower body, including your quads, hamstrings, and glutes.
3. Bench Press: Do 3 sets of 8-10 reps. This exercise targets your chest, shoulders, and triceps.
4. Bent-Over Rows: Perform 3 sets of 10-12 reps. This exercise targets your back muscles, including your lats and rhomboids.
5. Overhead Press: Do 3 sets of 8-10 reps. This exercise targets your shoulders and triceps.
6. Lunges: Perform 3 sets of 10-12 reps on each leg. Lunges target your quads, hamstrings, and glutes.
7. Plank: Finish off with a plank exercise to engage your core. Hold the plank for 30-60 seconds, depending on your fitness level.
Remember to rest for 60-90 seconds between sets to allow your muscles to recover. Also, consider using a weight lifting belt to enhance your workout performance and safety.
Day 2: Upper Body and Core Workout
On your second day at the gym, focus on your upper body and core muscles. Here's a sample workout routine:
1. Warm-up: Start with 5-10 minutes of light cardio to warm up your muscles.
2. Push-ups: Perform 3 sets of 10-12 reps. Push-ups target your chest, shoulders, and triceps.
3. Lat Pulldowns: Do 3 sets of 8-10 reps. This exercise targets your back muscles, including your lats.
4. Dumbbell Shoulder Press: Perform 3 sets of 10-12 reps. This exercise targets your shoulders and triceps.
5. Bicep Curls: Do 3 sets of 8-10 reps. Bicep curls target your biceps.
6. Russian Twists: Perform 3 sets of 10-12 reps on each side. Russian twists engage your obliques and core muscles.
7. Plank: Finish off with a plank exercise to engage your core. Hold the plank for 30-60 seconds.
Again, remember to rest for 60-90 seconds between sets. And don't forget to wear a weight lifting shirt for added safety and performance benefits.
There you have it, a simple and effective workout routine for the gym when you can only make it twice a week. Remember, consistency is key, so make sure to stick to your schedule and give it your all during your gym sessions. And don't forget to listen to your body and adjust the weights and reps according to your fitness level. Also, bear in mind that weightlifting is not just about physical health, it's also beneficial for your mental well-being. You can learn more about weightlifting for mental health in our article. Happy lifting!
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