Loading...
Twice A Day Workout
General
Intermediate
Machine strength
Plan Details
The Twice A Day Workout routine by kris2814 is a 11 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
PM - Chest/Back/ABS
Est. 50 min
8 exercises
Smith Machine Bench Press
3 Sets x 12 Reps
Smith Machine Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Around the World
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Mon
AM - Shoulders/Arms/ABS
Est. 118 min
16 exercises
Smith Machine Shoulder Press
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Kneeling Crunch
3 Sets x 50 Reps
Cable Wood Chop
3 Sets x 50 Reps
Air Bike
3 Sets x 50 Reps
Tue
AM - Rear Delts/Traps/ABS
Est. 87 min
9 exercises
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Barbell Rear Delt Row to Neck
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Crunch
5 Sets x 50 Reps
Stability Ball Weighted Sit-Up
5 Sets x 50 Reps
Stability Ball Plank
5 Sets
Tue
PM - Calves/Thighs
Est. 34 min
6 exercises
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Wed
AM - Shoulders/Arms/ABS
Est. 112 min
15 exercises
Smith Machine Incline Shoulder Raise
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl (Prone)
3 Sets x 12 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Machine Ab Crunch
1 Set
Air Bike
5 Sets x 50 Reps
Wed
PM - Chest/Back/ABS
Est. 101 min
12 exercises
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 50 Reps
Cable Oblique Crunch
3 Sets x 50 Reps
T Bar Row
3 Sets x 12 Reps
Decline Bench Ab Reach
3 Sets x 50 Reps
Air Bike
3 Sets x 50 Reps
Thu
AM - Rear Delts/Traps/ABS
Est. 52 min
9 exercises
Barbell Rear Delt Row to Neck
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Crunch
3 Sets x 12 Reps
Stability Ball Weighted Sit-Up
3 Sets x 12 Reps
Stability Ball Plank
3 Sets
Thu
PM - Calves/Thighs
Est. 34 min
6 exercises
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Fri
PM - Chest/Back/ABS
Est. 51 min
8 exercises
Smith Machine Decline Bench Press
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Fri
AM - Shoulders/Arms/ABS
Est. 108 min
14 exercises
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 50 Reps
Barbell Military Press (Seated)
3 Sets x 12 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 12 Reps
Barbell Seated Twist
3 Sets x 50 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 12 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 12 Reps
Single-Leg Bench Dip
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Cross Body Crunch
3 Sets x 50 Reps
Sat
ABS
Est. 27 min
5 exercises
Hanging Knee Raise Rotation
3 Sets x 12 Reps
Side Bridge
3 Sets
Side Bridge
3 Sets
Forearm Plank with Hip Abduction
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
