2 A Days

General

Advanced

Dumbbell

Plan Details

The 2 A Days routine by TyeRay is a 10 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Mon

Afternoon (Sholders & Legs)

Est. 70 min

12 exercises

Barbell Shoulder Press

4 Sets x 15,12,8,6 Reps

Dumbbell Seated Arnold Press

4 Sets x 815,12,8,6 Reps

Barbell Shrug

4 Sets x 815,12,8,6 Reps

Barbell Upright Row

4 Sets x 15,12,8,6 Reps

Dumbbell Lateral Raise

4 Sets x 815,12,8,6 Reps

Dumbbell One-Arm Front Raise

4 Sets x 15,12,8,6 Reps

Barbell Squat

4 Sets x 15,12,8,6 Reps

Machine Leg Press

4 Sets x 15,12,8,6 Reps

Machine Leg Extension

4 Sets x 15,12,8,6 Reps

Machine Leg Curl (Prone)

4 Sets x 15,12,8,6 Reps

Calf Press On Leg Press

4 Sets x 15,12,8,6 Reps

Dumbbell Lunge

4 Sets x 15,12,8,6 Reps

Mon

Morning (Triceps)

Est. 41 min

7 exercises

Dumbbell Incline Tricep Extension

4 Sets x 15,12,8,6 Reps

Dumbbell Tricep Extension (Supine)

4 Sets x 15,12,8,6 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 15,12,8,6 Reps

Barbell Tricep Extension (Supine)

4 Sets x 15,12,8,6 Reps

Machine Tricep Extension

4 Sets x 15,12,8,6 Reps

Barbell Tricep Press (Supine)

4 Sets x 15,12,8,6 Reps

Dip

4 Sets x 15,12,8,6 Reps

Tue

Morning (Back & Fourarms)

Est. 59 min

9 exercises

Smith Machine Bent-Over Row

4 Sets x 15,12,8,6 Reps

Barbell Deadlift

4 Sets x 15,12,8,6 Reps

Leverage Machine Iso Row

4 Sets x 15,12,8,6 Reps

Cable Seated Row

4 Sets x 15,12,8,6 Reps

Dumbbell One-Arm Row

4 Sets x 15,12,8,6 Reps

Machine Lat Pulldown

4 Sets x 15,12,8,6 Reps

Pull-Up

3 Sets x 10 Reps

Squeeze & Twist

4 Sets x 30 Reps

EZ Bar Curl (Reverse Grip)

4 Sets x 15,12,8,6 Reps

Tue

Afternoon (Chest)

Est. 44 min

7 exercises

Barbell Bench Press

4 Sets x 15,12,8,6 Reps

Barbell Incline Bench Press

4 Sets x 15,12,8,6 Reps

Dumbbell Fly

4 Sets x 15,12,8,6 Reps

Dumbbell Incline Fly

4 Sets x 15,12,8,6 Reps

Leverage Incline Chest Press

4 Sets x 15,12,8,6 Reps

Machine Fly

4 Sets x 15,12,8,6 Reps

Dip

4 Sets x 10 Reps

Wed

Afternoon (Triceps)

Est. 41 min

7 exercises

Dumbbell Incline Tricep Extension

4 Sets x 15,12,8,6 Reps

Dumbbell Tricep Extension (Supine)

4 Sets x 15,12,8,6 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 15,12,8,6 Reps

Barbell Tricep Extension (Supine)

4 Sets x 15,12,8,6 Reps

Machine Tricep Extension

4 Sets x 15,12,8,6 Reps

Barbell Tricep Press (Supine)

4 Sets x 15,12,8,6 Reps

Dip

4 Sets x 15,12,8,6 Reps

Wed

Morning (Biceps)

Est. 35 min

6 exercises

Barbell Curl

4 Sets x 15,12,8,6 Reps

EZ Bar Preacher Curl (Close Grip)

4 Sets x 15,12,8,6 Reps

Barbell Preacher Curl

4 Sets x 15,12,8,6 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 15,12,8,6 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 15,12,8,6 Reps

Barbell Spider Curl

4 Sets x 15,12,8,6 Reps

Thu

Morning (Sholders & Legs)

Est. 70 min

12 exercises

Barbell Shoulder Press

4 Sets x 15,12,8,6 Reps

Dumbbell Seated Arnold Press

4 Sets x 815,12,8,6 Reps

Barbell Shrug

4 Sets x 815,12,8,6 Reps

Barbell Upright Row

4 Sets x 15,12,8,6 Reps

Dumbbell Lateral Raise

4 Sets x 815,12,8,6 Reps

Dumbbell One-Arm Front Raise

4 Sets x 15,12,8,6 Reps

Barbell Squat

4 Sets x 15,12,8,6 Reps

Machine Leg Press

4 Sets x 15,12,8,6 Reps

Machine Leg Extension

4 Sets x 15,12,8,6 Reps

Machine Leg Curl (Prone)

4 Sets x 15,12,8,6 Reps

Calf Press On Leg Press

4 Sets x 15,12,8,6 Reps

Dumbbell Lunge

4 Sets x 15,12,8,6 Reps

Thu

Afternoon (Back & Fourarms)

Est. 59 min

9 exercises

Smith Machine Bent-Over Row

4 Sets x 15,12,8,6 Reps

Barbell Deadlift

4 Sets x 15,12,8,6 Reps

Leverage Machine Iso Row

4 Sets x 15,12,8,6 Reps

Cable Seated Row

4 Sets x 15,12,8,6 Reps

Dumbbell One-Arm Row

4 Sets x 15,12,8,6 Reps

Machine Lat Pulldown

4 Sets x 15,12,8,6 Reps

Pull-Up

3 Sets x 10 Reps

Squeeze & Twist

4 Sets x 30 Reps

EZ Bar Curl (Reverse Grip)

4 Sets x 15,12,8,6 Reps

Fri

Afternoon (Biceps)

Est. 35 min

6 exercises

Barbell Curl

4 Sets x 15,12,8,6 Reps

EZ Bar Preacher Curl (Close Grip)

4 Sets x 15,12,8,6 Reps

Barbell Preacher Curl

4 Sets x 15,12,8,6 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 15,12,8,6 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 15,12,8,6 Reps

Barbell Spider Curl

4 Sets x 15,12,8,6 Reps

Fri

Morning (Chest)

Est. 44 min

7 exercises

Barbell Bench Press

4 Sets x 15,12,8,6 Reps

Barbell Incline Bench Press

4 Sets x 15,12,8,6 Reps

Dumbbell Fly

4 Sets x 15,12,8,6 Reps

Dumbbell Incline Fly

4 Sets x 15,12,8,6 Reps

Leverage Incline Chest Press

4 Sets x 15,12,8,6 Reps

Machine Fly

4 Sets x 15,12,8,6 Reps

Dip

4 Sets x 10 Reps

2 A Days

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