2 workouts a day - JEFIT

2 workouts a day - JEFIT

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2 workouts a day

General

Advanced

Machine strength

Plan Details

The 2 workouts a day routine by jvpelt is a 14 day workout plan. It is an advanced level plan to achieve general fitness goals.

twice a day training

Routine detail

Mon

Chest - Compound

Est. 30 min

3 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 6 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 6 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 6 Reps

Mon

Chest - Isolation

Est. 65 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 8 Reps

HIIT Indoor Cycling Demonstration

HIIT Indoor Cycling

3 Sets

Tue

Biceps - Compound

Est. 30 min

3 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 6 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 6 Reps

Dumbbell One-Arm Incline Curl Demonstration

Dumbbell One-Arm Incline Curl

4 Sets x 6 Reps

Tue

Biceps - Isolation

Est. 52 min

5 exercises

Barbell Curl Demonstration

Barbell Curl

5 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 16 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

5 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

HIIT Indoor Cycling Demonstration

HIIT Indoor Cycling

3 Sets

Wed

Back - Compound

Est. 29 min

3 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 6 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 6 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 6 Reps

Wed

Back - Isolation

Est. 55 min

7 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12 Reps

Landmine Demonstration

Landmine

3 Sets x 8 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 8 Reps

HIIT Indoor Cycling Demonstration

HIIT Indoor Cycling

3 Sets

Thu

Triceps - Compound

Est. 28 min

3 exercises

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 6 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 6 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 6 Reps

Thu

Triceps - Isolation

Est. 54 min

5 exercises

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

3 Sets x 15 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

5 Sets x 10 Reps

HIIT Indoor Cycling Demonstration

HIIT Indoor Cycling

3 Sets

Fri

Legs - Compound

Est. 30 min

3 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 6 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 6 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

4 Sets x 6 Reps

Fri

Legs - Isolation

Est. 60 min

6 exercises

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 10 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 15 Reps

Smith Machine Single-Leg Calf Raise Demonstration

Smith Machine Single-Leg Calf Raise

3 Sets x 15 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Cable Seated Rotation (Stability Ball) Demonstration

Cable Seated Rotation (Stability Ball)

3 Sets x 8 Reps

Sat

Shoulders - Isolation

Est. 71 min

5 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

5 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Sat

Shoulders - Compound

Est. 29 min

3 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 6 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 6 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 6 Reps

Sun

Abs/traps

Est. 46 min

8 exercises

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 10 Reps

grippers Demonstration

grippers

3 Sets x 8 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 10 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 8 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Landmine Demonstration

Landmine

3 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Any

Walking

Est. 62 min

1 exercise

Walking Demonstration

Walking

3 Sets