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Twice a week
General
Beginner
Machine strength
Plan Details
The Twice a week routine by toni15 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Push A
Est. 66 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Day 2
Push B
Est. 70 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Day 3
Legs Milly
Est. 75 min
8 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Day 4
Pull A
Est. 70 min
9 exercises
Barbell Curl
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Day 5
Pull B
Est. 76 min
9 exercises
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 6
Legs
Est. 52 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Kneeling Leg Curl
4 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
