2 day workout routine?

[yake]

Hi. I only have access to a gym twice a week for various reasons. I came up with the following routine that I do twice a week:
6 Reps X 6 Sets
Squats
Deadlifts
Lat Pulldowns
Bent-over Barbell rows
Dumbbell Shoulder presses
Calf raises
Plus 10 min. warmup jog
Plus Ab exercises
Any tipps on improving this, or maybe a totally different and maybe better two day routine? I do this on sundays and wednesdays.
Any ideas?

 

[Throttle]

goals?

 

[yake]

MASS!
But not tooo much. I weigh 143 pounds now at 5'10. I want to get up to about 190 pounds, even though that will of course take a while and may be too much or too little for me once I get close to it.

 

[Throttle]

lol...well don't worry about getting too much muscle for now. check out WBA's guide http://www.sosuave.net/forum/showthread.php?t=110033 and A-Unit's sticky http://www.sosuave.net/forum/showthread.php?t=98203 The thing I see missing is chest & arm work (most guys do too much of both, of course). One thought would be to replace shoulders & lats with bench (probably incline) and dips on one of the days.

try cutting down your worksets to just 2 or 3, but make sure you warm up properly (this will probably require more or less than a total of 6 sets including both warm ups and worksets for some exercises).

Let's say you start out with a bench press of 135 (ok, it's not on your list, but work with me).

Others may offer tweaks, but I'd recommend to start with an empty bar with 8-12 reps, then add weight at 20-30 lbs. per warmup set, and generally reduce the reps in half, until you get to your worksets. Soooooo, you get

warm ups
45 (empty bar) x 8
75 x 4
105 x 2

worksets

135 x 6 x 3 (you can generally afford to cut this down to 5 x 2).

So you may still get 6 sets, but you're warming up with a pyramid, to get blood flowing while still leaving lots of glycogen for your worksets.

Deadlifting 200?

45 (bar) x 12
75 x 6
105 x 3
135 x 2
165 x 1
185 x 1
200 x 5 x 2

Since you're only working out twice a week, I suggest that with the last set you go balls out, lifting as much as you can as many times as you can. if that's over your day's goal x 5 x 2, then the hell with your goal, blast right through it. But be prepared to eat afterwards & walk a little funny

 

[yake]

Oooops, forgot about the bench press. I AM doing them, of course. Do you think it'S ok for me to do them on a machine, since I don't have a spotter?

 

[Kerpal]

Just use dumbbells.

 

[cuzza]

I go to the gym four times a week... Monday, Wednesday and Friday, then a 'weekend ****about' (as I've named it) on Sunday when I go with my mates. I only have a spotter on the ****about day, the rest I go alone.

I've never had any trouble when benching... I just don't go to failure - I don't anyway.

But yeah if it's an issue, use dumbells.

 

[yake]

And how would you bench dumbbells you can't curl? How do I get them into the right position once I am lying on the bench?

 

[cuzza]

Sit at the edge of the bench, with them in your hands. Then just thrust back with your body, momentum takes them back for me. Alternatively rest them on your thighs, then sorta roll back and get them in place. It's easy enough once you figure it out.

 

[Kerpal]

Alternatively rest them on your thighs, then sorta roll back and get them in place. It's easy enough once you figure it out.

Yeah this is what I do, it's been working great for me so far. Just be careful!