If you could only do 2 workouts a week with limited time

[DaCookie]

If you could only do 2 workouts a week with limited time and each workout containing a max of 2 EDT blocks and one alpha strength exercise, what would they be?

[Big.jazayrli]

day1:
Squats

DB SLDL/BB Stepups

Calf Raises/Leg Extensions

day2:
Bench

DB Shoulder Press/Pullovers

DB Side Raises/Skull Crushers

Perhaps a set of shrugs to wrap it all up

[RobRegish]

Big.Jaz, NAILS it!!

See folks, there's a reason he's the human highlight reel, of powerlifting... and I'm told soon to be, bodybuilding??

You need a phone booth and cape, Superman...

day1:
Squats

DB SLDL/BB Stepups

Calf Raises/Leg Extensions

day2:
Bench

DB Shoulder Press/Pullovers

DB Side Raises/Skull Crushers

Perhaps a set of shrugs to wrap it all up

[DaCookie]

day1:
Squats

DB SLDL/BB Stepups

Calf Raises/Leg Extensions

day2:
Bench

DB Shoulder Press/Pullovers

DB Side Raises/Skull Crushers

Perhaps a set of shrugs to wrap it all up

Looks good man, cant do db SLDL or BB stepups though so think I would do

BB SLDL/leg extension

calf raise/ham curl

and on the other day db shoulder press/bb upright rows, what you think?

[Big.jazayrli]

work with what you've got

I don't think you should do the ham curls though.. as with properly performed squats and stiff legged deadlifts your posterior chain is going to get plenty of work

do what you enjoy though!

[DaCookie]

Any reasoning on the ham curl?in your opinion its a bad excercise?

I added the upright rows instead as I didnt see the biceps being worked and ive worked really hard to make sure they are not a lagger anymore.

Cheers for the advice.

[Big.jazayrli]

Any reasoning on the ham curl?in your opinion its a bad excercise?

I added the upright rows instead as I didnt see the biceps being worked and ive worked really hard to make sure they are not a lagger anymore.

Cheers for the advice.

I personally don't enjoy them and feel that you could substitute a much better exercise in their place - Glute Ham Raises, for example. There are many ways to do these with a variety of equipment.

GHRs are actually one of the best exercises, next to good mornings, for developing PC strength and explosiveness/speed on your squats

[DaCookie]

Any reasoning on the ham curl?in your opinion its a bad excercise?

I added the upright rows instead as I didnt see the biceps being worked and ive worked really hard to make sure they are not a lagger anymore.

Cheers for the advice.

I personally don't enjoy them and feel that you could substitute a much better exercise in their place - Glute Ham Raises, for example. There are many ways to do these with a variety of equipment.

GHRs are actually one of the best exercises, next to good mornings, for developing PC strength and explosiveness/speed on your squats

I hate good mornings.Thats the only exercise I dont like.The barbell hurts my vertebra and I dont feel my lower back being worked at all.Cheers man.