how do I train every body part twice a week

>>39868205
PPLPPLx.

>>39868218
this

>>39868205
Monday – Back

Weighted pull ups: 4 sets of 4-6 reps
1-arm dumbbell row: 2 sets of 4-6 reps
Seated cable row (preferably with wide-grip): 3 sets of 6-8 reps
Lat pull down – 3 sets of 8-10 reps
Cable crunches – 3-4 sets of 10-12 reps
Tuesday – Chest

Incline press: 4 sets of 4-6 reps
Dumbbell bench press: 3 sets of 8 reps
Cable crossover – 2 sets of 10-12 reps
Face pulls- 3-4 sets of 8-10 reps
Wednesday – Rest

Rest. Stretch. Do some soft tissue work. Optional cardio (see below).
Thursday – Lower body

Deadlift – 3 sets of 4-6 reps
Lunges – 2 sets of 6-8 reps per leg
Leg press – 3 sets of 10-12 reps
Calf raise (seated or standing) – 5 sets of 10-15 reps
Hyperextension – 3 sets of 10-12 reps
Cable woodchoppers – 3 sets of 10-15 reps per side
Friday – Upper body

Seated dumbbell press – 3 sets of 6-8 reps
Weighted pull-ups – 3 x 6-8 reps
Cable crossover – 3 sets of 10-12 reps
Side delt raises – 3 sets of 10-12 reps
Rear delt raises – 2 sets of 10-12 reps
Barbell curl – 3-4 sets of 8-10 reps
Overhead tricep rope extensions – 3-4 sets of 8-10 reps

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>>39868205

>>39868290
The fuck?!

Low weight high reps