2-Day Split Workout When You Are Short on Time

by Aimee Keiluhn
Certified Personal Trainer & Nutrition Anaylst

2-day-split-workout-when-you-are-short-on-time

2-Day Split Workout

Sometimes, we just don’t have enough time in the week to get to the gym. As a trainer, I work with a lot of men and women who spend their business weeks on planes or on endless conference calls and in meetings. Some are running their own companies and taking care of a family at the same time.

That kind of life pace will throw off training consistency, regardless of the best intentions. As a result, they end up having to turn into weekend warriors in the gym.

This, of course, is less than desirable, but it’s better than not training at all.

Here is a 2-day split workout when you are short on time. You’ll be working each body part once per week. These workouts should take approximately 30-40 minutes depending upon how much rest you need in between sets.

Do 20 minutes of interval cardio after these workouts or, if you can find the time, do cardio on a separate day for 20-40 minutes.

 

WORKOUT #1

Leg Press
6 sets, moderate weight, descending reps 25, 20, 15, 12, 10, 8 reps
*every time you lower the number of reps, increase the weight

Lat Pull Downs
6 sets, moderate weight, 12 reps

Chest Press Machine
6 sets, moderate to heavy weight, descending reps 15, 12, 10, 8, 8, 8 reps
*every time you lower the number of reps, increase the weight

 

WORKOUT #2

Shoulder Press Machine
6 sets, moderate weight, descending reps 25, 20, 15, 12, 10, 8 reps
*every time you lower the number of reps, increase the weight

Dumbbell Curls
6 sets, moderate weight, 12 reps

Tricep Rope Pushdowns
6 sets, moderate to heavy weight, descending reps 15, 12, 10, 8, 8, 8 reps
*every time you lower the number of reps, increase the weight

        

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