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There are two popular 2 day split workout options open to bodybuilders looking for an alternative to the full body workoutor a high volume, intense workout. The Split, 1 to 2 days in a row, has you performing the following three to five total sets in a circuit with a recovery period of 90.5 seconds. Most people will only perform four full sets, but the Split helps the body grow stronger and more flexible by providing an extra week of volume over the standard workout. 2-day Split Exercise Routine Bodybuilders are probably familiar with the 1 week split split workout routine, which we will use here to create a 2 day split workout. Begin by performing each exercise in descending order of weight, then gradually increase the weight each day. For example, move up by using heavy weights in the first exercise, and then go light for the next exercise. As you gain the strength and experience your body, you'll be able to work a lot more muscle in just a week time. One Set: Bench Press 2 sets of 8 reps in a circuit fashion. Begin by performing each exercise in descending order of weight, then gradually increase the weight each day. For example, move up by using heavy weights in the first exercise, and then go light for the next exercise. As you gain the strength and experience your body, you'll be able to work a lot more muscle in just a week time. Deadlift 2 sets of 8 reps, deadlifts are a high intensity exercise, for this reason you need to use dumbbells in combination with resistance bands to increase the weight. Pull Ups 2 sets of 2 sets, this will be your most challenging and difficult bodybuilding movement, you don't want to use this one too often. You are aiming for two sets of 8, but you don't want to over train it. One set of 6 reps, rest for 3 seconds and then try for a second set of 5. Machine Push Press 2 sets of 12 reps, this is your strongest pull up and one of the best exercise for a beginner. Perform this workout three days a week, once again try to perform only heavy weights to increase your strength. Pull Ups Two sets of 60+lbs (this is your standard for beginners or when you have no previous experience with bodybuilding), rest for 2 seconds between each set. Push Up 2 sets of 8-10 reps, this is a very basic bodybuilding exercise. Try to alternate with two sets every four days. For your first set, you will perform three Similar articles: