2x2
General
Advanced
Dumbbell
Plan Details
The 2x2 routine by miglewis is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Workout #1
Est. 60 min
8 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Sit-Up
3 Sets x 25 Reps
Wed
Workout #2
Est. 63 min
8 exercises
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Deep Squat
4 Sets x 6 Reps
Dumbbell Seated Calf Raise
4 Sets x 8 Reps
Cable External Rotation
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Crunch
3 Sets x 25 Reps
Thu
Workout #3
Est. 52 min
8 exercises
Cable Dual Overhead Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Plank
3 Sets
Sat
Workout #4
Est. 62 min
10 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Bridge
3 Sets
