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PHASE II - Double Up
General
Intermediate
Machine strength
Plan Details
The PHASE II - Double Up routine by itsdonj is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
BACK - Mid/Upper
6 exercises
T Bar Row
3 Sets x 15 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dual Cable Triceps Extension
4 Sets x 12 Reps
Day 2
LEG - Hamstring/Calves/Glutes (Adduction)
6 exercises
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 15 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Smith Machine Split Squat
4 Sets x 15 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Day 3
CHEST/TRICEP - Upper/Mid/Pullover
7 exercises
Barbell Incline Bench Press
4 Sets x 15 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 15 Reps
Machine Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Day 4
BACK - Mid/Lower
5 exercises
Back Hyperextension
4 Sets x 15 Reps
Barbell Good Morning
4 Sets x 12 Reps
Barbell Rack Pull
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 15 Reps
Day 5
LEG - Quads, Hip Abductor
5 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Day 6
CHEST - Mid/Lower/Flys
8 exercises
Barbell Bench Press
4 Sets x 15 Reps
Barbell Decline Bench Press
4 Sets x 15 Reps
Dumbbell Decline Fly
4 Sets x 15 Reps
Dumbbell Decline Bench Press
4 Sets x 15 Reps
Leverage Decline Chest Press
4 Sets x 15 Reps
Cable Inner Chest Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Day 7
CARDIO
6 exercises
Jump Rope
1 Set
Recumbent Bike
1 Set
Treadmill Running
1 Set
Walking
1 Set
Step Machine
1 Set
Stationary Bike
1 Set
Day 8
STRETCH/R&R Day
0 exercises
This day is empty
