How to Do a Double Workout Routine

Step-by-step Instructions

Here is what you need to do...
Step 1

For those of you who are trying to take your physique to the next level, a double workout routine is definitely the way to go. The extra attention to your muscles will shoot size and development through the roof- if you do it right. That's where I come in. Below I'll show a day-by-day outline for a way you can do 2 workouts a day and maximize the effects you're looking for.

Step 2

Monday morning: Chest, forearms. Monday night: Back, Biceps. This first day will give your chest and back a chance to work hard, and also put a bit of work to your biceps and forearms. This will allow the major upper body groups to get stimulated and show growth without hindering each other by being worked in the same day.

Step 3

Tuesday morning: Shoulders. Tueday night: triceps Since monday is designed to dominate your body, tuesday is becomes more of a layback day. By only focusing the shoulders and the triceps, the rest of your upper body has a little bit of a chance to heal.

Step 4

Wednesday morning: Quads, hams, calves Wednesday night: Calves, traps Wednesday is your leg day. You'll give your entire upper body a break- except for your traps. This is because on both monday and tuesday you gave your traps a little bit of work (through the back and shoulder workouts) but never isolated them. Today you will dominate the legs and obliterate the traps. The reason calves are put in both parts of the day is simply that calves can never get enough work.

Step 5

Thursday morning: Chest, triceps Thursday night: shoulders, forearms Now we have the classic chest, tricep routine. This, after a few days of break, will give your chest a chance to grow huge again. Similarly, your triceps are getting a lot more work done after just a day of rest, which will propel them into growth. Shoulders get worked again because, like the triceps, they need quick attention in order to be shocked into growth.

Step 6

Friday morning: Back, traps Friday night: Biceps, heavy legs (squats, deadlifts) Friday is the last day of the week, and afterwards you get two days for everything to rest. Because of this, we will smash the back and the traps in one workout. Afterwards, the biceps (which will already be tired from the morning workout) are going to be subjected to a workout completely their own, followed by a couple sets of power movements like squats and deadlifts. This day will be the cherry on top of a very sweet week of lifts.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

The hardest part about double workout routines is being able to stay consistent. It can be hard to motivate yourself to keep going in twice a day and pushing your body to the limit. Personally, I use MuscleTech Platinum 100% Creatine to keep my body pushing even when my mind feels like staying in and watching Netflix. If you manage to keep going in and following this template, you will see startlingly great results.

Stuff You'll Need

Suggested Further Reading

Author Title Price
Book Muscle Energy Techniques Leon Chaitow No Price

This Student Author

This Student Author's Background

Funny or interesting story about this topic...

I have a good friend who has consistently done a double workout routine for the last few years. He makes sure to get in in the morning and give it all he's got, and he claims that by the end of the day he has another amazing workout. One day I tagged along to both his morning and night workouts, and I noticed a huge difference. In the morning, he puts in a ton of work and really gives it to the weights. At night, though, he seems a bit lackluster in the strength&focus department. I called him out on it and he said "man, when you've been doing doubles for as long as I have, you can afford to be a bit lazy at night." And, frankly, he was right. The man was larger than any of my other weightlifting friends. He had earned the right to take it a bit easy on his second workout of the day.

When did you first do this & how did you get started?

L never personally got involved with double workout routines. However, many people I know have wanted to try them at one point or another, so I've spent a good deal of time researching how to do them the correct way. I've learned that you can't overtax a muscle during the week, or else you simply backtrack the gains you're working so hard for. So I've devised to routine above in order to maximize efficiency and terrorize your muscles. As long as you eat well while you're doing this routine, you will see insane gains. Enjoy, and as always, happy lifting

J

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