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Twice A Week / Body Part
Bulking
Beginner
Machine strength
Plan Details
The Twice A Week / Body Part routine by radu.rodideal is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This routine can not fail in building muscle, because it hits every muscle group twice a week, once in the low rep/high weight range (intense workout) and once in the high rep/low weight range (moderate/going for the pump workout). Advantages: 1.if you skip one training day, at least you will still train that particular muscle group that week. 2.some people react better to high weight, others to high reps, either way, doing them both / week ensures growth. Important: 1.Try to never skip a day...but, if you do, do not skip the same body part twice in a week. 2.You will be tempted, when training with low weights, due to funny looks around you to add more weight, and arrive somewhere in the +-13rep. range rather than +-20rep. range. Don't! Train like this, feel the burn, enjoy the pump, eat, rest and watch yourself grow. 3. Stick to this program for at least 3 month to see visible results.
Routine detail
Mon
Chest and Triceps (weight)
Est. 47 min
4 exercises
Barbell Bench Press
6 Sets x 8 Reps
Dumbbell Fly
6 Sets x 8 Reps
Barbell Tricep Extension (Supine)
6 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
Tue
Back and Biceps (weight)
Est. 46 min
4 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 8 Reps
Cable Seated Row
6 Sets x 8 Reps
Barbell Curl
6 Sets x 8 Reps
EZ Bar Curl
6 Sets x 8 Reps
Wed
Legs and Shoulders (weight)
Est. 47 min
4 exercises
Barbell Squat
6 Sets x 8 Reps
Machine Leg Curl (Prone)
6 Sets x 8 Reps
Dumbbell Shoulder Press
6 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 8 Reps
Thu
Chest and Triceps (reps)
Est. 38 min
4 exercises
Dumbbell Bench Press
3 Sets x 20 Reps
Machine Fly
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Fri
Back and Biceps (reps)
Est. 37 min
4 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Preacher Curl Machine
3 Sets x 20 Reps
Sat
Legs and Shoulders (reps)
Est. 30 min
4 exercises
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
