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New Years 6-Day, 2-A-Day
General
Intermediate
Barbell
Plan Details
The New Years 6-Day, 2-A-Day routine by AnthonyDelgado3 is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine is a six-day PUSH->LEGS->PULL with a couple of options. Day's 1A-3A are high rep. Days 1B-3B are low rep. Afternoon workouts are the same for both training days (i.e. 1 and 4 are the same).
Routine detail
Day 1
Afternoon Chest, Tricep, Abs
Est. 37 min
6 exercises
Push-Up
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
One Arm Landmine Chest Press
3 Sets x 8 Reps
Cat Cow Stretches
3 Sets x 8 Reps
Day 1
A) Chest, Triceps, Abs
Est. 54 min
10 exercises
Barbell Bench Press
3 Sets x 20 Reps
Barbell Decline Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Landmine Chest Press
4 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Plank
2 Sets
Bench Plank
2 Sets
Hanging Knee Raise
3 Sets x 12 Reps
Burpees
1 Set x 5 Reps
Jump Back
1 Set x 10 Reps
Day 1
B) Chest, Triceps, Abs
Est. 58 min
10 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Landmine Chest Press
4 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Plank
2 Sets
Bench Plank
2 Sets
Hanging Knee Raise
3 Sets x 12 Reps
Burpees
1 Set x 5 Reps
Jump Back
1 Set x 10 Reps
Day 2
A) Shoulders, Legs, Calves
Est. 76 min
10 exercises
Barbell Squat
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 20 Reps
Barbell Romanian Deadlift
3 Sets x 20 Reps
Single-Leg Calf Raise
3 Sets x 20 Reps
Single-Leg Calf Raise
3 Sets x 20 Reps
landmine Thrusters
2 Sets x 10 Reps
Barbell Military Press
3 Sets x 20 Reps
Barbell Rear Press
3 Sets x 20 Reps
Burpees
1 Set x 5 Reps
Jump Back
1 Set x 10 Reps
Day 2
Afternoon Shoulders, Legs, Calves
Est. 48 min
6 exercises
Dumbbell Plie Squat
3 Sets x 10 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Farmer Carries (yards)
3 Sets x 80 Reps
Day 2
B) Shoulders, Legs, Calves
Est. 65 min
9 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Single-Leg Calf Raise
3 Sets x 20 Reps
Single-Leg Calf Raise
3 Sets x 20 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Rear Press
3 Sets x 5 Reps
Burpees
1 Set x 5 Reps
Jump Back
1 Set x 10 Reps
Day 3
Afternoon Back, Traps, Biceps
Est. 32 min
5 exercises
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
mixed bicep dumbbell curls
3 Sets x 15 Reps
bicep twist
3 Sets x 10 Reps
extended bicep twist
3 Sets x 10 Reps
Day 3
A) Back, Traps, Biceps
Est. 73 min
10 exercises
Pull-Up
5 Sets x 3 Reps
Rack Pull Ups
3 Sets x 15 Reps
T Bar Row
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Cable One-Arm Seated Row
3 Sets x 20 Reps
Cable One-Arm Seated Row
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 20 Reps
EZ Bar Curl
3 Sets x 20 Reps
Burpees
1 Set x 5 Reps
Jump Back
1 Set x 10 Reps
Day 3
B) Back, Traps, Biceps
Est. 67 min
10 exercises
Pull-Up
5 Sets x 3 Reps
Rack Pull Ups
3 Sets x 15 Reps
T Bar Row
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Cable One-Arm Seated Row
3 Sets x 5 Reps
Cable One-Arm Seated Row
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
EZ Bar Curl
3 Sets x 5 Reps
Burpees
1 Set x 5 Reps
Jump Back
1 Set x 10 Reps
