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2 Muscle Groups a Day
AUDIO TIP
General
Advanced
None
Plan Details
The 2 Muscle Groups a Day routine by toohtom is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
Full week workout.
Routine detail
Mon
Chest + Shoulders
Est. 0 min
23 exercises
Elliptical Training
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Upper Chest Crossover
4 Sets x 10 Reps
Machine Incline Chest Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Cable Upper Chest Crossover
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Dumbbell Rear Delt Row
4 Sets x 10 Reps
Cable Shoulder Press
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Oblique Crunch
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Tue
Legs + Traps
Est. 0 min
27 exercises
Elliptical Training
1 Set
Smith Machine Split Squat
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Bodyweight Calf Raise
4 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Glute Kickback (Kneeling)
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Cable Front Raise
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable Reverse Crossover
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Cable Oblique Crunch
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Wed
Bicep + Tricep
Est. 0 min
17 exercises
Elliptical Training
1 Set
Barbell Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Oblique Crunch
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Thu
Legs + Traps
Est. 0 min
27 exercises
Elliptical Training
1 Set
Smith Machine Split Squat
4 Sets x 10 Reps
Bodyweight Calf Raise
4 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Glute Kickback (Kneeling)
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Rear Delt Row
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Cable Reverse Crossover
4 Sets x 10 Reps
Cable Rope Lat Pulldown
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Cable Oblique Crunch
4 Sets x 10 Reps
Fri
Upper Body
Est. 0 min
25 exercises
Step Machine
1 Set
Elliptical Training
1 Set
Barbell Decline Bench Press
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dip
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Back Stretch
4 Sets x 10 Reps
Cable Oblique Crunch
4 Sets x 10 Reps
Sat
Legs + Traps
Est. 0 min
20 exercises
Elliptical Training
1 Set
Smith Machine Split Squat
3 Sets x 10 Reps
Bodyweight Calf Raise
4 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Glute Kickback (Kneeling)
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable Reverse Crossover
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Cable Oblique Crunch
4 Sets x 10 Reps
Sun
Bicep + Tricep
Est. 0 min
10 exercises
Stationary Bike
2 Sets
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Any
[2024-02-23] Workout
Est. 0 min
10 exercises
Dumbbell Decline Fly
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
