so i'm back to the gym and forgot all of the stuff my trainer taught me years ago...

how should i group the following:

Arms (biceps & triceps)
Back
Shoulders
chest

i remember combining these arms with shoulders? back with chest? i'd like to hit all of the above in two workouts.

 

Biceps and back are usually in the same group, chest and triceps in another. shoulders can be mix in with either. That's how I group mine.

 

No legs?

My routine:
Monday - heavy chest, light back
Tuesday - heavy legs
Wednesday - arms (bi, tri, shoulder)
Thursday - heavy back, light chest
Friday - light legs

Abs - light set everyday.

Since you said two days, I would do a variation of Westside Barbell. Day 1 - all upper body, Day 2 - all lower body. If you want specific movements let me know.

 

yes... have legs but figure that's a no brainer - just do them by themselves.

 

Bicep curls for biceps. Bench press for triceps and chest. Lat pulldowns for shoulders and back. Shoulder press for shoulders, triceps, and some chest. There are many more, but those should be enough for 2 workouts.

 

When I first started, this guy was invaluable to me

Scooby's Workshop

 

This is what I do http://www.muscleandstrength.com/wor...n-routine.html


Sent from my iPhone using Tapatalk

 

nobody ever gives the wheels any credit. Thats what separates the men from the boys.
The red blood cell muscles, calves ( sol,gast) and abs, can be worked out every other day or even every day, and should be.
The quads(all parts) should only be worked out once per week, unless you are on the juice, for recovery purposes. Go heavy or go home, and finish with the girly stuff like extensions.
Hammies are another story, they will get big with squats and presses but need some curl attention about once per week. I did them when I was doing a bicep or tricep day.

 

p90x... lol....

 

Maybe listing out what you are trying to accomplish might be a better start.

Building muscle? Losing weight? Recomp? Sports training?

The only advice I can give you from the info you gave is since you are going only 2x a week. Bench and Rows one day, Deadlights and Squats another.

I don't know about lifting the same muscle group every day or every other day like the advice above. Everyone is going to be different on recovery time, what they are trying to achieve and what their lifestyle is like.

For me the 3 most important lifts are. Squats, deadlifts, and bench. If you can only hit 2 days a week I wouldn't miss those 3 for sure. Also at 2 days a week hit the compound exercises. Don't mess around with those sissy bicep curls and tricep extension stuff.

Hop onto bodybuilding.com and spend some time learning first. BTW a healthy diet is more important than anything really!