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Three Basic Workout Days (2 X Weekly)
General
Beginner
Machine strength
Plan Details
The Three Basic Workout Days (2 X Weekly) routine by fairtax is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
The point of his layout is not to get hung up on particular day of the week, but to be able to start back into a workout after missing a day or week. You should try to keep one day a week were you simple rest and do nothing. Days 1 and 2 can be done with your home gym, day 3 requires a YMCA membership. Run at least 15 mins and ride for at least 45 minutes.
Routine detail
Day 1
1.1 Chest and Back
Est. 67 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 1
1.2 Cardio Running
Est. 32 min
1 exercise
Running
1 Set
Day 1
1.3 Mini Abs
Est. 17 min
3 exercises
Kettlebell setups
3 Sets x 10 Reps
Kettlebell - Jerk and Press
3 Sets x 10 Reps
Cable Rotational Crunch (Supine)
3 Sets x 10 Reps
Day 2
2.2 Cardio Elliptigo
Est. 0 min
0 exercises
This day is empty
Day 2
2.1 Arms and Shoulders
Est. 60 min
10 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 2
2.3 Mini Abs
Est. 17 min
3 exercises
Kettlebell setups
3 Sets x 10 Reps
Kettlebell - Jerk and Press
3 Sets x 10 Reps
Cable Rotational Crunch (Supine)
3 Sets x 10 Reps
Day 3
3.2 Mini Abs
Est. 17 min
3 exercises
Kettlebell setups
3 Sets x 10 Reps
Kettlebell - Jerk and Press
3 Sets x 10 Reps
Cable Rotational Crunch (Supine)
3 Sets x 10 Reps
Day 3
3.1 Legs
Est. 43 min
7 exercises
Machine Leg Press
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
