Workout Split - with alot of time on my hands

[hoser]

I am somewhat of a newbie, and unfortunately I had to undergo knee surgery (meniscus repair) in February. This really affected going to the gym since i was in a leg brace for 6 weeks. I started going back to the gym 5 weeks after the initial injury, in the leg brace just doing upper body. Now my knee is close to being back to normal, I am no able to do a light amount of cardio and legs (light weight) excluding some exercises such as squats.

I am not allowed to start working until at-least June since I am a commercial Plumber/Fitter, and the company I was with has recently shut down anyways. So i have a lot of time on my hands, and some days i feel like going to the gym in the morning then in the evening, but i don't want to over-train. Recently I started a work out plan like:

Day 1: legs/abs
Day 2: Chest
Day 3: Back/Abs
Day 4: Rest
Day 5: Shoulder/Abs
Day 6: Arms
Day 7: Rest

I roughly do about 30minutes on bike and 15minutes on elliptical daily as well. I have gained a bit of unwanted stomach weight from sitting around due to knee injury but hope to lose it now doing cardio again.

What do you guys think? Would it be a bad idea to work out in the morning and evening same day? Is this workout plan any good, any suggestions?

Thanks.

[btufts]

If your doing weights twice a day thats too much, especially if your not eating enough calories or supplementation... your body needs a lot of down time to heal and grow. If you wanted to go twice, do cardio in the am before breakfast and then later in the day for weights. Can you work calves? I noticed calves werent mentioned in there anywhere

[hoser]

that's what i thought...
calves, yeah actually i am as of this week... i usually do them on leg day?

[btufts]

I've been alternating calves with abs each day and taking weekends off. they're both my week points so I train this way.. its really up to you, yes thats fine to do them with legs

[Ritch]

That`s a great split you have outlined hoser (love the name!) I`ve done twice a day training but had 9 meals on those days to ensure recovery. Still it`s not something you can do for a long period of time. You don`t hear much about training twice a day lately. As suggested, cardio in the morning, then weights at night would be a good way to train twice a day.

[btufts]

That`s a great split you have outlined hoser (love the name!) I`ve done twice a day training but had 9 meals on those days to ensure recovery. Still it`s not something you can do for a long period of time. You don`t hear much about training twice a day lately. As suggested, cardio in the morning, then weights at night would be a good way to train twice a day.

I can't say I've ever tried weights twice a day... maybe with quads in the am and hams at night. If your eating mass amounts of food I'd try it haha definately not something you could do for long periods of time

[Ritch]

I can't say I've ever tried weights twice a day... maybe with quads in the am and hams at night. If your eating mass amounts of food I'd try it haha definately not something you could do for long periods of time

According to Poliquin, it`s 2 weeks. After that hormonal levels begin to plumet.

[btufts]

yeah exactly, probably taps your CNS aswell with all that ripping and tearing, definately something good to do to get through a plateau though!

[Ritch]

yeah exactly, probably taps your CNS aswell with all that ripping and tearing, definately something good to do to get through a plateau though!

I`d say at best, pick a body part you want to bring up, and either train it twice in the same day, or twice in the same week. But lower the volume on shoulder and tricep exercises if you decided to train chest twice. You know, logical things like that...

[btufts]

Lol those things would be legs, I think I read an interview with fouad abiad training legs twice a day (quads then hams). Like u said my week points right now are calves and abs so I do these heavy heavy alternating day to
day