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2 Day Split
General
Intermediate
Dumbbell
Plan Details
The 2 Day Split routine by supersean is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
I have always trained 4 days with each day focusing on various muscle groups, hitting each once per week. I want to try to a 2 day split, meaning I hit each muscle group twice per week instead of once.
Routine detail
Day 1
Day 1
Est. 72 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
Day 2
Day 2
Est. 75 min
8 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
