When I sometimes know I can only train twice a week, I go for..
Tuesday Dead lifts, Bench press, cardio
Friday Squats inc. calves. cardio
You could just do more hight intensity cardio on the Friday and forget about the legs as the deads will work the legs a lot.
Basicaly, what you do on the two days depends on what's more important, keeping size & strength (focus more on squats, deads, presses) or cardio.
This is the bare minimum, if you have more time add some more i.e Military presses. Don't forget to adjust your calorie intake. |