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2 Day Weightlifting Workout

How many days a week are you able to train? If you are just starting out then you dont need to train everyday as you will just burn out and over train your muscles, in fact even people who have been training for a few years only need 2-4 sessions of weight training per week.

The 2 day weight training workout for building muscle is a great starting point for anyone just starting out with weightlifting or for someone with not a lot of time on their hands. 2 days of training allows for sufficent rest between workouts which will let your body follow recover from each workout.

This workout program covers the whole body in only 2 days. Since you are training only 2 days a week you are going to need to train hard and intense on these days.

You should split your workout a few days apart for example

Monday
Thursday

Dont worry if you cant do the above days, as long as you have atleast 48hrs between workouts then thats ok.

Your workout should ideally follow the following timeline:

5 Minutes warm up (running, bike)
This should be of a fairly low intensity and is designed to slightly raise your heart rate and warm your joints up.

30 Minutes Resistance training
This weight training section should be intense and hard.

25-30 Minutes Aerobic training
This is when you do your fat burning cardio.

5 Minutes Cool down and stretch
Slowly lower your heart rate and stretch off those muscles.

Your workout should not last longer then 60 minutes not including the warm up and warm down

The Training Routine

Monday
Squats
Lunges
Calf raises
Incline bench press
Close grip bench press
Biceps curl
Ab Leg raises

 

Thursday
Shoulder press
Side laterals
Lat pull down
Barbell row
Triceps push downs
Ab crunches

Make sure you perform all the exercises from this weightlifting workout using strict form take 4 seconds to lower the weight and two seconds to raise it, do not pause and the top or bottom of the exercise.

Weeks 1 -4
Perform 1 set of 10-12 reps of each exercise.
The weight you use should be heavy enough that you can barely lift the last rep. Aim to increase the weight by 1-2lbs per week. Do not let your form fail.

Weeks 5-8
Perform 2 sets of 10-12 reps per exercise.

Weeks 9-12
Perform 3 sets of 10-12 reps per exercise.

Cardio training

Your cardio training should be intense and if you are using the machines then the interval or fat burning setting works the best. If you are training at home then you can go for a jog or similar. My favourite cardio exercise for home training is skipping. Get yourself a skipping rope for around $7 and do 2 x 2 minute rounds of skipping with 30seconds rest between each one.

What to expect from training

For men this training routine will help you build a more muscular body and burn any excess body fat.
For women this routine will help firm and tone your body and burn fat.

When to expect results

After around 2 weeks your strength should increase and you should notice physical changes in as little as 6 weeks from this weightlifting workout.

Dont give up

If you dont see results straight away dont give up, consistancy is the key to being successful in any workout program.

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