Question about my workout

[dan_123]

Hey everyone. my question is, can i train muscle groups 2 a week? as you can see my scheduale is like this. but i want to work my chest and bi's more..... if yes.... then what days would it fit in? and what excersizes would you guy recommend? thanks....
(((cause as it's getting hotter outside were all gonna be walking around half naked soon right))) i wanna look good and gain some more weight as i am pretty skinny.


Monday - Chest & Back.         Reps.      Pounds.

Chest   Flat bench press                      12, 10, 8, 6            60, 60, 70, 70
                   
Back   50 pullups                             As long as it takes           My own weight
                  
Chest   Incline chest press (Dumbell)             12, 10, 8, 6               35, 40, 45, 45
                  
Back   Dumbell row                               8, 6, 4                   30, 45, 45
                  
Chest   Dumbell fly                                  8, 6, 4              20, 20, 25
                  
Back   Lat pulldown                               10, 8, 6                  115, 125, 135

Tuesday - Quads & calves.            Reps.      Pounds.

Quad   Leg extension                                       12, 10, 8, 6                9, 10, 11, 12
                  
Calve   Standing calve raise                           12, 10, 8, 6               155, 175, 195, 215
                  
Quad   Walking lunges                                            4                    25, 25, 30, 30
                  
Calve   Leg press calve extension                   12, 10, 8, 6               230, 255, 255, 280
                  
Quad   Leg press                                              8, 6, 4                  180, 220, 240

Wednesday - Biceps & triceps.            Reps.      Pounds.

Bi   Barbell curl                                                    12, 10, 8, 6           30, 40, 40, 40
                  
Tri   Skull crushers                                                   12, 10, 8, 6           20, 20, 25, 30
                  
Bi   Dumbell curl                                                      12, 10, 8             15, 20, 20
                  
Tri   Cable pushdown                                                 10, 8, 6                45, 50, 50
                  
Bi   Single Arm Cable Curls                                        10, 10, 10                10, 9, 8

Tri   Behind head dumbell extension                              10, 8, 6              30, 40, 40

Thursday - Hamstring & forarms.            Reps.      Pounds.

Ham   Squats                                                          12, 10, 8, 6           90, 90, 90, 90
                  
For   Wristcurl w/barbell                                        12, 10, 8, 6          40, 40, 45, 45
                  
Ham   Leg curl                                                      12, 10, 8             75, 75, 90, 90
                  
For   Reverse bicep curl                                             12, 10, 8            25, 30, 35
                  
For   Dumbell wristcurl                                             12, 10, 8            20, 25, 25

[Bluto]

is mon-thursday the day you got? or do you have time to work one more day a week, say saturday or something?

[Mike]

Hey everyone. my question is, can i train muscle groups 2 a week? as you can see my scheduale is like this. but i want to work my chest and bi's more..... if yes.... then what days would it fit in? and what excersizes would you guy recommend? thanks....
(((cause as it's getting hotter outside were all gonna be walking around half naked soon right))) i wanna look good and gain some more weight as i am pretty skinny.


Monday - Chest & Back.         Reps.      Pounds.

Chest   Flat bench press                      12, 10, 8, 6            60, 60, 70, 70
                   
Back   50 pullups                             As long as it takes           My own weight
                  
Chest   Incline chest press (Dumbell)             12, 10, 8, 6               35, 40, 45, 45
                  
Back   Dumbell row                               8, 6, 4                   30, 45, 45
                  
Chest   Dumbell fly                                  8, 6, 4              20, 20, 25
                  
Back   Lat pulldown                               10, 8, 6                  115, 125, 135

Tuesday - Quads & calves.            Reps.      Pounds.

Quad   Leg extension                                       12, 10, 8, 6                9, 10, 11, 12
                  
Calve   Standing calve raise                           12, 10, 8, 6               155, 175, 195, 215
                  
Quad   Walking lunges                                            4                    25, 25, 30, 30
                  
Calve   Leg press calve extension                   12, 10, 8, 6               230, 255, 255, 280
                  
Quad   Leg press                                              8, 6, 4                  180, 220, 240

Wednesday - Biceps & triceps.            Reps.      Pounds.

Bi   Barbell curl                                                    12, 10, 8, 6           30, 40, 40, 40
                  
Tri   Skull crushers                                                   12, 10, 8, 6           20, 20, 25, 30
                  
Bi   Dumbell curl                                                      12, 10, 8             15, 20, 20
                  
Tri   Cable pushdown                                                 10, 8, 6                45, 50, 50
                  
Bi   Single Arm Cable Curls                                        10, 10, 10                10, 9, 8

Tri   Behind head dumbell extension                              10, 8, 6              30, 40, 40

Thursday - Hamstring & forarms.            Reps.      Pounds.

Ham   Squats                                                          12, 10, 8, 6           90, 90, 90, 90
                  
For   Wristcurl w/barbell                                        12, 10, 8, 6          40, 40, 45, 45
                  
Ham   Leg curl                                                      12, 10, 8             75, 75, 90, 90
                  
For   Reverse bicep curl                                             12, 10, 8            25, 30, 35
                  
For   Dumbell wristcurl                                             12, 10, 8            20, 25, 25

You're skinny and you want to work more chest an bi's?  I'd suggest more Legs and Back.  Your split is very strange.  Not too many compound movements, no shoulder exercises, too many single joint exercises for gaining size (ease up on the calves and forearms)

To answer your question, yes, you can train a muscle twice a week.  For you I'd suggest:

chest, quad, tricep and shoulders on day 1

back, hams, bis on day 2
 
rinse and repeat for days 3 and 4.  Eat like a horse and sleep like none other.

[pumpster]

Ya twice a week. Try different splits, starting with one that appeals or makes sense, try others later. You can do either a 2 or 3 day split, resting a day in between cycles.

The only thing training-wise to reconsider:

-Start quads with compounds like squats and leg press, either exclude leg extensions altogether or do them later. Likewise with calves, do them after thighs.

-Substitute pullovers for one of the lat exercises every 2nd workout.