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Two week mix
General
Beginner
Machine strength
Plan Details
The Two week mix routine by mitchwiers6 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Week 1 A-C-B-D-A Week 2 B-D-A-C-B
Routine detail
Day 1
A-Squats with Chest day
Est. 48 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Day 2
B- Legs full and Back
Est. 72 min
11 exercises
Barbell Front Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Day 3
C-Shoulders and Arms
Est. 85 min
16 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell One-Arm Front Raise
1 Set x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Day 4
D - Cardio and ABS
Est. 0 min
0 exercises
This day is empty
