anyone can suggest good routine for weekend only (saturday and sunday) gym goer?

i'm currently doing arm and shoulder on saturdays and chest, back and legs on sundays. if it's a long weekend, i rearrange the split to be closer to PPL.

my current routine

saturday
barbell overhead press
plate raise
dumbbell lateral raise
bent over dumbbell lateral raise
barbell bicep curl
close grip preacher's curl
wide grip preacher's curl
tricep pushdown
skullcrushers
overhead tricep extensions

sunday
squat
deadlift
leg extensions
lunges
close grip lat pulldown
wide grip lat pulldown
overhand bent over row
underhand bent over row
bench press
incline bench press
decline bench press
chest fly (machine)

8-12 reps / set. 5 sets each.

i'm still new to this. i didn't touch the barbell till 2 months ago. started adding deadlift to the routine around a month ago.

yeah. it's packed. it feels like i'm trying to kill myself on sundays.

well, if i can only go on weekends, there's nothing much that i can do about it. just asking if there's anyone that can suggest a better routine.

not trying to grow huge. i just want to keep my weight after i stop doing cardio.


i do see small improvements. i guess that's just newbie gains. further growth is unlikely.

This post has been edited by spursfan: Aug 1 2022, 10:32 AM

i am doing 6 hours a week. split over 2 days.

not doing proper bodybuilding. just trying not to go back to obese and maybe gain a bit of strength in the process.

i'm doing my current weekend workout routine on an empty stomach, and no water.

i know, i'm doing a lot of wrong stuff. i can handle the nutrition part. as for workout, it's strictly weekend only. lots of guys trying to help, but the answer isn't really what i'm asking for.

I'm new. Still lifting very light. Plus, I had an old knee injury. First priority is not to break anything.

I think those routine are not done on consecutive days. Nobody same will tell you to squat heavy 2 days in a row. The only choices for weekend warriors are upper body lower body split or push pull split. Progress will be slower, since I only hit those muscles once a week. I'm ok with that.

I don't feel much on Monday mornings. DOMS start to be felt on Monday evening. Tuesday mornings are the worst.

way too long.

I'm still changing the routine. Figuring things out myself as I don't have a trainer. But yeah, I'm definitely cutting the sets and exercises.

i did like 3 hours on empty stomach.

if i do say 1 warm up set, then 2 hard sets each for overhand and underhand rows, is that good? or, just stick with 1 variation?

yeah, it's not ideal. i've been doing friday - sunday for 2 months. gonna go back to weekends only soon.

i don't get much doms these days. not as much as when i started.

i don't really train to failure. most of the time, i'm the only guy in the gym. nobody will be around to help if i screw up. so, if i feel like the set starts to feel easy, i increase the weight.

sets are in that 8-12 rep, depending on the exercise.

This post has been edited by spursfan: Dec 27 2022, 09:15 PM

any of you guys experienced rotator cuff injury? how did you guys solve the issue?
i have supraspinatus tendinopathy on my left shoulder. it's been bugging me for a while.


not much machines in my gym. it's a very very basic gym.