Twice a week workout schedule - any suggestions for routines?
I’ve been lifting for more than a year now, usually try to alternate between days.
Recently I started taking swimming classes and have no energy to go the gym. But I don’t want to lose a lot of weight. I’m basically skinny fat and I don’t want to become skinny.
I’m very disciplined with eating, but does working out twice a week even make a difference and provide enough resistance training? I’m thinking I can do one upper body day and one lower body day.
Suggestions?
One interview, 1000+ job opportunities
Take a 10-min AI interview to qualify for numerous real jobs auto-matched to your profile 🔑
At least do it thrice a week:
- Push
- Pull
- Legs
I swim 4 days a week (Monday to Thursday). Been doing it for a month now and really really enjoy it. No way I can fit in lifting in this 🥲 And I can’t change my swim schedule because it’s an academy and that’s the class timings. The dilemma 😩😩
I can understand. It's been a month only. Keep doing what you are doing and when you build some endurance and stamina then slowly include strength training on your swim days as well. Also, focus more on compound lifting like squats, deadlift, bench press etc.
You can try 2x full body.
1st day -upper body dominant
2nd day-lowet body dominant .(include arms here)
Legs on one day
Leg press
Leg extensions
Calves
Leg curls (optional)
Push/Pull on another Dumbbell press Tricep exercise of your choice Single arm rope pulldown Bent over rows
If your aim is to maximise strength go for heavier weight with 8-10 reps and 3 sets
If your aim is to maximise form and aesthetics aim for 15 reps, moderate weight. 3 sets in controlled, slow pace