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2 Day Per Week Body Building Routine For The Busy Person

Elvis Elvis

This will be a 2 days per week, total body workout performed on non-consecutive days. You’ll notice that the emphasis switches from upper body on Day 1, to lower body on Day 2.

This allows you to work each muscle group at least twice per week while at the same time allowing maximum muscle recovery. It also let’s you hit each muscle group hard at least once per week.

Ideally, the routines should be performed on Monday and Thursday, or Wednesday and Friday, but you can choose any non-consecutive days that are the most convenient for you.

You’ll perform the exercises with the same letters in a super set fashion. For example, you’ll do a set of A1 (Incline Bench Press) and with no rest do A2 (One Arm Rows), and then you’ll rest 60 seconds. You’ll do this until you complete the required amount of sets and then rest two minutes before moving on the the B exercises, then the C exercises and so on.

You’ll notice that I’ve included the muscles worked with each exercise. This way, you can choose other exercises if you prefer.

2 Day Per Week Body Building Routine For The Busy Person

Here are the two day split routines you’ll be using:

Day 1
A1: Incline Bench Press (Chest), 3 sets of 8 reps
A2: One Arm Rows, 3 sets of 8 reps (Back)
B1: Lying Triceps Extension (Triceps), 2 sets of 10-12 reps
B2: Seated Curls (Biceps), 2 sets of 10-12 reps
C1: Shoulder Press (Shoulders), 3 sets of 10 reps
C2: Shrugs (Trapezius), 3 sets of 15 reps
D1: Wall Squats (Thighs), 2 sets of 15 reps
D2: Seated Calve Raise (Calves), 2 sets of 15 reps
E: Weighted Crunch (Abs), 3 sets of 10 reps

Day 2
A1: One Legged “Skier” Squat (Quadriceps), 3 sets of 8 reps
A2: Hamstring Curl Ins (Hamstrings), 3 sets of 10 reps
B1: Wall Squat With Weight (Thighs), 2 sets of 15 reps
B2: Romanian Deadlifts (Hamstrings, Lower Back) 2 sets of 10 reps
B3: Seated Calve Raise (Calves), 2 sets of 15 reps
C1: Incline Bench Press (Chest), 3 sets of 12 reps
C2: Bent Over Rows (Back), 3 sets of 2 reps
D1: Russian Twists (Obliques), 2 sets of 10 reps
D2: Reverse Crunches (Abs), 2 sets of 10 reps

That’s it. Each workout should take about 30 to 40 minutes to perform. This routine will allow you to retain your fitness levels, and in fact you might even gain a little bit since it allows for maximum rest and recovery.

Since life doesn’t always cooperate with your fitness efforts, and you suddenly find yourself strapped for time because of work, or family obligations, this routine might be exactly what you need.