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Two-a-Day Training


Usually, living by the old saying "If a little is good, more must be better," spells disaster, especially if you're talking about your workouts. But the truth is that for a very short period of time, you can actually double your training time and make amazing progress. Follow this plan to double up your gains for a more impressive body.

How to do this Workout

You'll train three days per week resting at least a day between each session. Each day has a morning (a.m.) and afternoon/evening (p.m.) workout, which should be separated by six to eight hours. Neither workout should take much more than 45 minutes.

Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. So you'll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets. Perform the remaining exercises as straight sets, completing all the prescribed sets for one exercise before moving on to the next. Use the heaviest weight that allows you to complete all the prescribed reps for a given set.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

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Weekly Routine

  • day 1 Workout
  • day 2 Rest
  • day 3 Workout
  • day 4 Rest
  • day 5 Workout
  • day 6 Rest
  • day 7 Rest
  • workout
  • Rest
** - as much as possible; @ - each side
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