Exercise group order

W31RD0

So I'm still quite a novice but I have been successful at gaining mass and strength for the past few months. Normally I only workout maybe twice a week due to the fact I have two jobs and work long hours. I also travel to another state in those times to help my father, who isn't well, maintain his large property. It ends up being hard to find time to work out.

The flipside is I am usually completely recovered for the next session. My second job is affected by the college summer semester and that is ending soon. I will then have more nights to workout and maybe get a nap in. My question is the order of the muscle groups in which I do. I wont to be able to order the sessions so that even if I exercise every other day, the muscles worked from previous sessions won't impair the next workout. I was hoping you guys and gals could take a look at my current workout plan and suggest an order:

Chest/Tricep/Ab Day:
Pushup (Medium, Wide, Diamond)
Dumbbell Bench Press
Incline Dumbbell Press
Decline Dumbbell Fly
Decline EZ Bar Skullcrusher
Decline 3/4th Sit-Up
Decline Reverse Crunch
Spell Caster

Lat-Mback-Bicep-Forearm Day:
Close Grip Front Lat Pulldown
Wide-Grip Pulldown Behind Neck
Dumbbell Incline Row
Drag Curl
Middle Back Shrug
Flexor Incline Dumbell Curl
Palms-Down Wrist Curl Over Bench

Quad-Ham-LBack-Calf Day:
Barbell Deadlift
Stiff-Legged Dumbbell Deadlift
Dumbbell Lunges
Split Squat with Dumbbells
Smith Machine Calf Raise
Hyperextensions (Back Extensions)

Shoulder/Trap/Neck Day:
Cable Internal Rotation
Cable External Rotation
Upright Barbell Row
Arnold Dumbbell Press
Side Lateral Raise
Front Dumbbell Raise
Seated Bent-Over Rear Delt Raise
Smith Machine Shrug
Face Up Plate Neck
Face Down Plate Neck

Let me know what you think about this set up. I'm thinking the order should be:
Chest/Tricep/Ab
Quad-Ham-LBack-Calf
Lat-Mback-Bicep-Forearm
Shoulder/Trap/Neck
(repeat)

AJ_G

No barbell back squats?

I'd suggest doing Leg day first, followed by Chest day, then Back day, then Shoulders.

W31RD0

No barbell back squats?

I'd suggest doing Leg day first, followed by Chest day, then Back day, then Shoulders.

I've designed my exercises around Planet Fitness's limited equipment. 60lbs max on barbells. That's why I do the split dumbbell squats. The barbell deadlift is starting to become merely a warmup at this point.

Thanks for the suggestion.

Walter__

If you only have the time to work out twice a week then you might as well do a full body routine.

With the bro split you're on you're only working out each muscle group once every two weeks, when you could instead be hitting it 4x every two weeks.

W31RD0

If you only have the time to work out twice a week then you might as well do a full body routine.

With the bro split you're on you're only working out each muscle group once every two weeks, when you could instead be hitting it 4x every two weeks.

I agree and I believe that it's one of the reasons why I am not seeing faster progress. Unfortunatly I usually start my workouts after my second job at 9:30pm-ish. I fear that if I do two full body workouts, I will be in the gym forever. I usually gotta wake up at 5-6am the next day.

Mario_Az

i usually do bro split right now i'm doing, Monday Chest/Bicep/forearm Tuesday Back/ triceps/shoulders Wednesday Legs then repeat till Saturday

W31RD0

i usually do bro split right now i'm doing, Monday Chest/Bicep/forearm Tuesday Back/ triceps/shoulders Wednesday Legs then repeat till Saturday

Could you go into more detail with the specific exercises you are doing? What compound exercises are you doing that work the back/triceps or the chest/biceps?

AJ_G

No barbell back squats?

I'd suggest doing Leg day first, followed by Chest day, then Back day, then Shoulders.

I've designed my exercises around Planet Fitness's limited equipment. 60lbs max on barbells. That's why I do the split dumbbell squats. The barbell deadlift is starting to become merely a warmup at this point.

Thanks for the suggestion.

They don't have an olympic bar at planet fitness??

No_Finish_Line

seems fine to me. in fact, as long as you didn't put the shoulder and chest days next to each other you'd be fine.

never heard of spell casters. i'd ask but i'll save you the trouble of typing 'google it' lol

JoRocka

No barbell back squats?

I'd suggest doing Leg day first, followed by Chest day, then Back day, then Shoulders.

I've designed my exercises around Planet Fitness's limited equipment. 60lbs max on barbells. That's why I do the split dumbbell squats. The barbell deadlift is starting to become merely a warmup at this point.

Thanks for the suggestion.

They don't have an olympic bar at planet fitness??

they might have a bench set up- but many don't have anything at all.

it's laughable.

Honestly I'd find a new gym.

Otherwise doing a dumbbell split is fine- since none of those are compounds- there really isn't an advantage/disadvantage to doing them in order.

Usually I'd say do the big compounds/most taxing first- OR pick you're weakeset lift first- but with dumbbell isolation splits- it's usually not a crisis. Do them in the order in which they are available or make sense.

Capt_Apollo

i usually do bro split right now i'm doing, Monday Chest/Bicep/forearm Tuesday Back/ triceps/shoulders Wednesday Legs then repeat till Saturday

OP states that he only has time to lift twice a week.

OP, i second doing full body routines if you only have time to lift twice a week. 5-6 exercises, plus warming up and stretching can be great if you only have limited time.

W31RD0

seems fine to me. in fact, as long as you didn't put the shoulder and chest days next to each other you'd be fine.

never heard of spell casters. i'd ask but i'll save you the trouble of typing 'google it' lol

I'll save you the trouble of googling it.

http://www.bodybuilding.com/exercises/detail/view/name/spell-caster

DeadliftAddict

4 day upper/lower split:
Mon: Upper power
Tues: Lower power
Thur: Upper hypertrophy
Fri: Lower hypertrophy

With twice a week though stick to two full body workouts with compound lifts and a isolation lift for biceps and triceps.