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FULL BODY - 2 DAY ROTATION v2
General
Intermediate
Machine strength
Plan Details
The FULL BODY - 2 DAY ROTATION v2 routine by CCtransatlantic is a 12 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Variety of exercises for each body part
Routine detail
Day 1
D1: LOWER BACK
Est. 20 min
3 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 1
B2: UPPER BACK
Est. 123 min
19 exercises
Barbell Row
3 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Kettlebell Alternating Row
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Band Reverse Fly
3 Sets x 8 Reps
Day 1
A2: BICEPS
Est. 87 min
13 exercises
Band Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Day 1
A1: GLUTES
Est. 59 min
9 exercises
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Day 1
C2: CALVES
Est. 61 min
10 exercises
Band Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Hack Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 1
B1: QUADS
Est. 141 min
21 exercises
Band Good Morning
3 Sets x 8 Reps
Band Squat
3 Sets x 8 Reps
Barbell Decline Bench Lunge
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 8 Reps
Dumbbell Decline Bench Lunge
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Day 1
D2: ADD/ABDUCTORS
Est. 24 min
4 exercises
Bodyweight Side Lunge
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Pilates Ring
3 Sets x 8 Reps
Day 1
C1: HAMSTRING
Est. 27 min
4 exercises
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 2
A2: ABS/OBLIQUES
Est. 159 min
26 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Alternating Leg Bridge
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Bench Plank
3 Sets
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Side Bridge
3 Sets
Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Crunch with vertical leg thrust
3 Sets x 8 Reps
Plank with Spiderman
3 Sets x 8 Reps
Day 2
A1: CHEST
Est. 189 min
29 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Decline Chest Fly
3 Sets x 8 Reps
Cable Decline Press
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Cable Incline Press
3 Sets x 8 Reps
Cable Chest Press (Supine Stability Ball)
3 Sets x 8 Reps
Cable Rope Pullover (Supine)
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Stability Ball Push-Up
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press (Close Grip)
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press (Wide Grip)
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Day 2
B1: TRICEPS
Est. 115 min
18 exercises
Bench Dip
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Incline Tricep Extension
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
EZ Bar Decline Tricep Extension
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 2
B2: SHOULDERS
Est. 168 min
26 exercises
Band Lateral Raise
3 Sets x 8 Reps
Band Shoulder Press
3 Sets x 8 Reps
Band Upright Row
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Cable Seated Shoulder Press
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Dumbbell Alternating Reverse Fly (Prone)
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
