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1. I am going to show a 2 days a week workout program
today, which you can use. I have gotten great results using
this workout program two days a week, while also training
for rugby. Try it for yourself and surprise yourself at the
good results you can get weight lifting two days a week.

2. You can see the 2 days a week workout program below,
with the explanation further down the page:

3. Workout 1

4. 1 - Deadlift: 5 (sets) x 2 (reps)2 - Bench Press: 5 x 5 (does
as many reps as possible on last set - see explanation
below)3 - 1 Arm Dumbbell Row: 4 x 12-134 - Dumbbell
Shoulder Press: 3 x 12-145 - Barbell Biceps Curl: 3 x 10-126
- Cable Triceps Pull Down: 3 x 10-12

5. Workout 2

6. 1 - Barbell Squat: 4 (sets) x 10 (reps)2 - Incline Dumbbell
Bench Press: 3 x 6-83 - Cable Lat Pulldown: 4 x 12-134 -
Barbell Shoulder Press: 3 x 12-145 - Dumbbell Biceps Curl:
3 x 9-126 - Barbell Triceps Extension: 3 x 6-8

7. 2 Days A Week Workout Program Explanation

8. There is not much explanation to tell you here to be
honest. I will give you some pointers and tips for these
workouts though to help you out.

9. For any exercise that have less than 10 reps per set: start
of with a lighter weight for the first set, then gradually
increase the weight until you hit your maximum weight on
the last set, then go full out max effort on this last set (do
not worry if you go a rep or two over the recommended
reps).

10. You can pair exercises 2 & 3 and 5 & 6 on each workout if
you like to decrease the workout time, if you like (but do
not have to). This is where you go back and forth between
two exercises. For example: for 2 & 3 you start of by doing
a set of bench presses, rest, then do a set of dumbbell
rows, rest then go back to bench presses. And so on, until
all sets are completed. Alternating sets are great because
they let you do more work in less time, while also giving
the targeted muscle groups more recovery time. They are
also great to get the heart rate up for an extra cardio and
fat burning kick.

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