Best Weekend Workout

**Peaked_18** · 11-12-2005, 03:06 PM

Introduction

A lot of people don't have enough time to workout through the week days and makes it a lot more challenging to get in a full workout. Knowing you have two days in the week to workout makes it a lot tougher than it should be. But if you are really wanting to stay fit and healthy or build muscle, then you will want to bust your butt in the gym that day. You can do a lot of different things on your two days to workout. Mainly sticking to a full body workout is best, or you could try upper body and lower body workouts. It's however you want to do it. I feel one way you can split up your workout is to have a repetition day and a heavy day using a full body split. Go heavy on saturday utilizing rep ranges of 4-6 reps after warm-up sets and for sunday just do the same routine (or different exercises) with 8-12 reps. This way you can build your strength, which equals size gains as well, as well as using a rep range that will help hypertrophy more then heavier weights. I will go through a few things you can do during your workout to get the most out your two days.

What is the best training program for weekends only?

There are many programs out there, but really there is none that fits a weekend workout. Most programs you see now adays are going through the week days and require more workout days then you have. I suggest you make one up yourself and do your best to grow. A lot of football players in the in-season use a 2-day split to prevent over training during the season. You can basically do what they do. You also want to choose the best exercises you can. Heavy compounds on the saturday and more isolation movements on sunday is one way to shock growth. Say you've decided to do a full body workout, what exercises would you choose?

What exercises would you perform?

The exercises you choose will determine a lot of variables in your training. Choosing the right exercises can really make you grow and some exercises will not help you as much. Always make sure to switch exercises every 2-3 weeks for variety and to shock the muscle into growing at a different angle.

Chest - Flat Dumbbell Press, Incline Barbell or Dumbbell Press, Decline Barbell or Dumbbell Press, Dips. These are good starting exercises to work the chest into growing.

Lats and Lower Back - Dead lift, Bent-Over Row, Pull ups, Chin ups, and Lat Pull down. To strengthen the Lower Back you can use Good Mornings, Hypers, Reverse Hypers, and SLDL.

Quadriceps and Hamstrings - Squats, Lunges, Step ups, and Leg Extensions. For Hamstrings, use the Glute-Ham Raise, Stiff-Legs, Leg Curls, Romain Dead lifts, and Reverse Hypers.

Shoulders - Brad ford Press, Military Press, Dumbbell Shoulder Press, Face Pulls, Lateral Raises, Front Raises, and Bent-Over Raises.

Biceps and Triceps - Chin ups, Barbell Curl, Dumbbell Curl, Incline Dumbbell Curl, and Hammer Curl. To work the Triceps, use Floor Press, Board Press, Rack Lockouts, Close-Grip Bench Press, JM Press, French Press, Skull crusher, Triceps Extensions, Triceps Dips, Pushdowns.

Grip - Plate pinching, Captains of Crush or Heavy Grips grippers, thick bar training, static holds, and wrist rollers.

Abdominal - Hanging Leg Raises, Low-Cable Pull ins, Weighted Swiss Ball Crunches, Dumbbell Side Bends, Reverse Cable Side Bends, Lateral Bridges, and Crunches.

Calves - Calf Raises

The Workout
Saturday
Incline Dumbbell Press 3 sets 4-6 reps
Dead lift 3 sets 4-6 reps
Stiff-Legs 3 sets 4-6 reps
Dumbbell Shoulder Press 3 sets 4-6 reps
Barbell Curls superset Close-Grip Press 3 supersets 6-8 reps
Crunches 3 sets 8-10 reps
Calf Raises 3 sets 15 reps
Grippers 3 sets of max reps

Sunday
Decline Barbell Press 3 sets 10-12 reps
Pull ups 3 sets max reps
Glute-Ham Raise 3 sets max reps (if you can do more then 20 reps with body weight, add weight)
Brad ford Press 3 sets 10-12 reps
Dumbbell Curls superset Triceps Extensions 3 super sets 10-12 reps
Swiss Ball Crunch 3 sets max reps
Calf Raises 3 sets 20-30 reps
Wrist Roller 3 sets 60 seconds

How effective would this program be?

This program will not be as effective as working out over the weekdays. Obviously it is not as good as most other programs, but for the time you have it is probably one of the best workouts you can do. With a good diet especially on workout days and after workouts you will start to muscle increases in a few weeks.

If you are a single parent with kids what are your options for watching the kids while you workout at the gym? At home?

One thing you could do is if you workout at a big fitness center, sometimes they have day care at the gym. Many times you could just drop them off at a family members house for the time your working out. At home, you mat be able to get them to workout with you. Just doing some basic exercises, nothing with weights of course. But just some simple stretching or crunches are okay. Also a baby sitter can be a good substitute to help you out.

**antihero** · 11-12-2005, 11:50 PM

personally, i dont agree with this workout showing an progression at all.....i think this would be just as effective if you only did it on saturday and then waited until the next saturday to do it again. due to the length of time it takes the body to properly recover from a workout, i think hitting the same bodypart two days in a row is damn near pointless.

Steve_W · 11-12-2005, 11:59 PM

Quote:

Originally Posted by antihero

personally, i dont agree with this workout showing an progression at all.....i think this would be just as effective if you only did it on saturday and then waited until the next saturday to do it again. due to the length of time it takes the body to properly recover from a workout, i think hitting the same bodypart two days in a row is damn near pointless.

I agree with you, it would be far better to so something like

Sat: Upper
Sun: Lower

Repeat next weekend etc.

**antihero** · 11-13-2005, 12:07 AM

Quote:

Originally Posted by Steve_W

I agree with you, it would be far better to so something like

Sat: Upper
Sun: Lower

Repeat next weekend etc.

thats how i would have set it up if it was me, but i didnt write it...

**antihero** · 11-13-2005, 12:12 AM

another thing id like to say is this:

i am very much so against the "weekend warrior". you know what im talking about, the person who does nothing really during the week except go to work, go home, do the norm, and sleep. then when the weekend rolls around they suddenly want to do something very very very taxing on the body...THIS IS HOW INJURIES OCCUR.....i hate seeing the guy who thinks he can just jump up and do something on a saturday while being a complete lazy ass during the week. if you are interested enough in lifting and staying in shape, then you will do so during the week as well as on the weekends. just like everything else: nothing comes without sacrifice, so if it means you gotta go to the gym instead of watching re-runs of friends, THEN DO IT.

sry, just had to get that off my chest.

**Peaked_18** · 11-13-2005, 12:29 AM

I know, It's a bad topic. But I got to make some dough from TOTW.

**antihero** · 11-13-2005, 01:33 AM

Quote:

Originally Posted by Peaked_18

I know, It's a bad topic. But I got to make some dough from TOTW.

did you write this article?

**Peaked_18** · 11-13-2005, 01:58 AM

Quote:

Originally Posted by antihero

did you write this article?

Yes.

**antihero** · 11-13-2005, 04:33 AM

y didnt you split the article up into two days?

**bigDman** · 11-13-2005, 01:58 PM

what is this Brad ford Press is that when your like miltary press but you start in front of your head and end in the back then go from the back to the front or what?

**Peaked_18** · 11-13-2005, 03:36 PM

Quote:

Originally Posted by antihero

y didnt you split the article up into two days?

What do you mean?

**Peaked_18** · 11-13-2005, 03:36 PM

Quote:

Originally Posted by bigDman

what is this Brad ford Press is that when your like miltary press but you start in front of your head and end in the back then go from the back to the front or what?

Search.

Go the WS4SB page and it's listed there.

**antihero** · 11-13-2005, 04:40 PM

y didnt you split the workout into two days instead of 2 consecutive fullbody days

**Peaked_18** · 11-13-2005, 04:46 PM

Quote:

Originally Posted by antihero

y didnt you split the workout into two days instead of 2 consecutive fullbody days

Just an example, you can split lower/upper etc.

11-12-2005, 03:06 PM	#1
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Best Weekend Workout Introduction A lot of people don't have enough time to workout through the week days and makes it a lot more challenging to get in a full workout. Knowing you have two days in the week to workout makes it a lot tougher than it should be. But if you are really wanting to stay fit and healthy or build muscle, then you will want to bust your butt in the gym that day. You can do a lot of different things on your two days to workout. Mainly sticking to a full body workout is best, or you could try upper body and lower body workouts. It's however you want to do it. I feel one way you can split up your workout is to have a repetition day and a heavy day using a full body split. Go heavy on saturday utilizing rep ranges of 4-6 reps after warm-up sets and for sunday just do the same routine (or different exercises) with 8-12 reps. This way you can build your strength, which equals size gains as well, as well as using a rep range that will help hypertrophy more then heavier weights. I will go through a few things you can do during your workout to get the most out your two days. What is the best training program for weekends only? There are many programs out there, but really there is none that fits a weekend workout. Most programs you see now adays are going through the week days and require more workout days then you have. I suggest you make one up yourself and do your best to grow. A lot of football players in the in-season use a 2-day split to prevent over training during the season. You can basically do what they do. You also want to choose the best exercises you can. Heavy compounds on the saturday and more isolation movements on sunday is one way to shock growth. Say you've decided to do a full body workout, what exercises would you choose? What exercises would you perform? The exercises you choose will determine a lot of variables in your training. Choosing the right exercises can really make you grow and some exercises will not help you as much. Always make sure to switch exercises every 2-3 weeks for variety and to shock the muscle into growing at a different angle. Chest - Flat Dumbbell Press, Incline Barbell or Dumbbell Press, Decline Barbell or Dumbbell Press, Dips. These are good starting exercises to work the chest into growing. Lats and Lower Back - Dead lift, Bent-Over Row, Pull ups, Chin ups, and Lat Pull down. To strengthen the Lower Back you can use Good Mornings, Hypers, Reverse Hypers, and SLDL. Quadriceps and Hamstrings - Squats, Lunges, Step ups, and Leg Extensions. For Hamstrings, use the Glute-Ham Raise, Stiff-Legs, Leg Curls, Romain Dead lifts, and Reverse Hypers. Shoulders - Brad ford Press, Military Press, Dumbbell Shoulder Press, Face Pulls, Lateral Raises, Front Raises, and Bent-Over Raises. Biceps and Triceps - Chin ups, Barbell Curl, Dumbbell Curl, Incline Dumbbell Curl, and Hammer Curl. To work the Triceps, use Floor Press, Board Press, Rack Lockouts, Close-Grip Bench Press, JM Press, French Press, Skull crusher, Triceps Extensions, Triceps Dips, Pushdowns. Grip - Plate pinching, Captains of Crush or Heavy Grips grippers, thick bar training, static holds, and wrist rollers. Abdominal - Hanging Leg Raises, Low-Cable Pull ins, Weighted Swiss Ball Crunches, Dumbbell Side Bends, Reverse Cable Side Bends, Lateral Bridges, and Crunches. Calves - Calf Raises The Workout Saturday Incline Dumbbell Press 3 sets 4-6 reps Dead lift 3 sets 4-6 reps Stiff-Legs 3 sets 4-6 reps Dumbbell Shoulder Press 3 sets 4-6 reps Barbell Curls superset Close-Grip Press 3 supersets 6-8 reps Crunches 3 sets 8-10 reps Calf Raises 3 sets 15 reps Grippers 3 sets of max reps Sunday Decline Barbell Press 3 sets 10-12 reps Pull ups 3 sets max reps Glute-Ham Raise 3 sets max reps (if you can do more then 20 reps with body weight, add weight) Brad ford Press 3 sets 10-12 reps Dumbbell Curls superset Triceps Extensions 3 super sets 10-12 reps Swiss Ball Crunch 3 sets max reps Calf Raises 3 sets 20-30 reps Wrist Roller 3 sets 60 seconds How effective would this program be? This program will not be as effective as working out over the weekdays. Obviously it is not as good as most other programs, but for the time you have it is probably one of the best workouts you can do. With a good diet especially on workout days and after workouts you will start to muscle increases in a few weeks. If you are a single parent with kids what are your options for watching the kids while you workout at the gym? At home? One thing you could do is if you workout at a big fitness center, sometimes they have day care at the gym. Many times you could just drop them off at a family members house for the time your working out. At home, you mat be able to get them to workout with you. Just doing some basic exercises, nothing with weights of course. But just some simple stretching or crunches are okay. Also a baby sitter can be a good substitute to help you out.

11-12-2005, 11:50 PM	#2
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	personally, i dont agree with this workout showing an progression at all.....i think this would be just as effective if you only did it on saturday and then waited until the next saturday to do it again. due to the length of time it takes the body to properly recover from a workout, i think hitting the same bodypart two days in a row is damn near pointless. __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-13-2005, 12:12 AM	#5
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	another thing id like to say is this: i am very much so against the "weekend warrior". you know what im talking about, the person who does nothing really during the week except go to work, go home, do the norm, and sleep. then when the weekend rolls around they suddenly want to do something very very very taxing on the body...THIS IS HOW INJURIES OCCUR.....i hate seeing the guy who thinks he can just jump up and do something on a saturday while being a complete lazy ass during the week. if you are interested enough in lifting and staying in shape, then you will do so during the week as well as on the weekends. just like everything else: nothing comes without sacrifice, so if it means you gotta go to the gym instead of watching re-runs of friends, THEN DO IT. sry, just had to get that off my chest. __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-13-2005, 04:33 AM	#9
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	y didnt you split the article up into two days? __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-13-2005, 04:40 PM	#13
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	y didnt you split the workout into two days instead of 2 consecutive fullbody days __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-13-2005, 12:29 AM	#6
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	I know, It's a bad topic. But I got to make some dough from TOTW.

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