Twice1week
Sport
Beginner
Barbell
Plan Details
The Twice1week routine by bodypest is a 2 day workout plan. It is a beginner level plan to achieve sport fitness goals.
+ warming sets, Add weight if you can reach 14 reps in the first working set Train to failure in every set. This is the reason there are only two times training in a week. It will be more than enough, overtraining stops your growth. Suggested to do besides martial arts
Routine detail
Day 1
A
Est. 101 min
10 exercises
Treadmill Running
1 Set
Decline Crunch
3 Sets x 15 Reps
Barbell Bench Press
4 Sets x 14 Reps
Dip
4 Sets x 14 Reps
Smith Machine Incline Bench Press
4 Sets x 14 Reps
Barbell Squat
4 Sets x 14 Reps
Machine Leg Curl (Prone)
4 Sets x 14 Reps
Calf Press On Leg Press
4 Sets x 14 Reps
EZ Bar Curl
4 Sets x 14 Reps
Barbell Reverse Curl
4 Sets x 14 Reps
Day 2
B
Est. 89 min
9 exercises
Treadmill Running
1 Set
Decline Reverse Crunch
3 Sets x 15 Reps
Barbell Deadlift
4 Sets x 14 Reps
Pull-Up
4 Sets x 14 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 14 Reps
Barbell Military Press
4 Sets x 14 Reps
Barbell Wide Grip Up Right Row
4 Sets x 14 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 14 Reps
Barbell Bench Press (Close Grip)
4 Sets x 14 Reps
