All each 2 days
General
Intermediate
Machine strength
Plan Details
The All each 2 days routine by SerSerLema is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine to train the complete body every two days. One day upper body, next day lower body. It's composed of beginners exercises, but as it's a workout for 4 days a week, it needs your body to be already in an intermediate level to support this intensity.
Routine detail
Mon
Upper Legs
Est. 42 min
6 exercises
Barbell Single-Leg Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Clean Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Tue
Arms
Est. 72 min
9 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Wed
Lower Legs
Est. 33 min
6 exercises
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Thu
Chest & Back
Est. 55 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Bench Push-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Any
Abs
Est. 20 min
3 exercises
Cable Rotational Crunch (Kneeling)
4 Sets x 8 Reps
Cable Reverse Crunch
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
