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2 Day Rotation
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 2 Day Rotation routine by Ltoliv1 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Muscles
Routine detail
Mon
Back Focused
Est. 0 min
10 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Leverage Machine High Row
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Smith Machine Bench Press
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Front Raise
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Tue
Leg Focused
Est. 0 min
10 exercises
Barbell Squat
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Calf Press
4 Sets x 15 Reps
Machine Bicep Curl
4 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Wed
Chest Focused
Est. 0 min
10 exercises
Barbell Bench Press
5 Sets x 12 Reps
Leverage Decline Chest Press
5 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 20 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Pull-Up
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 12 Reps
Push-Up
3 Sets x 20 Reps
Thu
Arm Focused
Est. 0 min
10 exercises
Barbell Curl
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Machine Bicep Curl
4 Sets x 20 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Machine Dip
4 Sets x 20 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Calf Press
5 Sets x 8 Reps
Fri
Shoulder Focused
Est. 0 min
10 exercises
Barbell Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Barbell Front Raise
5 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Machine Bench Press
4 Sets x 15 Reps
Weight Plate Front Raise
4 Sets x 12 Reps
Any
Abs/Cardio
Est. 0 min
4 exercises
Machine Ab Crunch
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Running
1 Set
Any
Butt/Cardio
Est. 0 min
5 exercises
Bodyweight Walking Lunge
4 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Elliptical Training
1 Set
Machine Single-Leg Press
4 Sets x 12 Reps
