Loading...
Big Mick and Swollen Steve's 2 Day plan
AUTOPLAYAUDIO TIP
General
Beginner
Body
Plan Details
The Big Mick and Swollen Steve's 2 Day plan routine by mick.C is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Pull day (Back Shoulders Hams Bicep)
Est. 59 min
10 exercises
T Bar Row
3 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
sledge push/pull
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 2
Push (Chest Shoulders Quads Abs)
Est. 71 min
12 exercises
Machine Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
sledge push/pull
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Day 3
full body endurance
Est. 92 min
17 exercises
Treadmill Running
1 Set
T Bar Row
3 Sets x 20 Reps
Push-Up
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
3 Sets x 20 Reps
Dumbbell Tricep Kickback
3 Sets x 20 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
sledge push/pull
3 Sets x 12 Reps
Day 4
swim
Est. 60 min
1 exercise
Swimming
1 Set
Day 5
yoga
Est. 90 min
19 exercises
Upward Facing Dog
3 Sets x 12 Reps
Child's Pose
3 Sets
Sphinx
3 Sets x 12 Reps
Triangle Pose
3 Sets x 12 Reps
Warrior Pose
3 Sets x 12 Reps
Warrior 3 Pose
3 Sets x 12 Reps
Eagle Pose
3 Sets x 12 Reps
Crescent Moon Pose
3 Sets x 12 Reps
Bird Dog
3 Sets x 12 Reps
Wide Leg Stretch
3 Sets
Table Pose
3 Sets x 12 Reps
Z Pose
3 Sets
Bird Dog
3 Sets x 12 Reps
Cobra
3 Sets
Upward Facing Dog
3 Sets x 12 Reps
Child's Pose
3 Sets
Sphinx
3 Sets x 12 Reps
Z Pose
3 Sets
Hero Pose
3 Sets x 12 Reps
Day 6
get stretched
Est. 53 min
29 exercises
Dynamic Chest Stretch
2 Sets x 12 Reps
Quadricep Stretch
2 Sets x 12 Reps
Tricep Stretch
2 Sets x 12 Reps
Lateral Stretch
2 Sets x 12 Reps
Runner's Stretch
2 Sets x 12 Reps
Dynamic Back Stretch
2 Sets x 2 Reps
Bicep Stretch
2 Sets x 2 Reps
Standing Trunk Rotation
2 Sets x 12 Reps
Wide Leg Stretch
2 Sets
Shoulder Stretch
2 Sets x 12 Reps
Overhead Stretch
2 Sets x 12 Reps
World's Greatest Stretch
2 Sets x 12 Reps
Kneeling Hip Flexor
2 Sets x 12 Reps
Hip Stretch
2 Sets x 12 Reps
Cat Stretch
2 Sets x 12 Reps
Kneeling Back Stretch
2 Sets x 12 Reps
Glute Stretch
2 Sets x 2 Reps
Kneeling Hip Flexor
2 Sets x 12 Reps
Straddle Stretch
2 Sets x 12 Reps
Kneeling Forearm Stretch
2 Sets
Upward Stretch
2 Sets x 2 Reps
Sphinx
2 Sets x 12 Reps
Shell Stretch
2 Sets x 12 Reps
Double Leg Stretch
2 Sets x 12 Reps
90/90 Hamstring Stretch
2 Sets x 12 Reps
Scorpion
2 Sets x 12 Reps
Knee Across the Body
2 Sets x 2 Reps
Knees to Chest Hug
2 Sets x 12 Reps
Iron Cross Stretch
2 Sets x 12 Reps
