2 A Days
General
Advanced
Dumbbell
Plan Details
The 2 A Days routine by TyeRay is a 10 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Afternoon (Sholders & Legs)
Est. 70 min
12 exercises
Barbell Shoulder Press
4 Sets x 15,12,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 815,12,8,6 Reps
Barbell Shrug
4 Sets x 815,12,8,6 Reps
Barbell Upright Row
4 Sets x 15,12,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 815,12,8,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15,12,8,6 Reps
Barbell Squat
4 Sets x 15,12,8,6 Reps
Machine Leg Press
4 Sets x 15,12,8,6 Reps
Machine Leg Extension
4 Sets x 15,12,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 15,12,8,6 Reps
Calf Press On Leg Press
4 Sets x 15,12,8,6 Reps
Dumbbell Lunge
4 Sets x 15,12,8,6 Reps
Mon
Morning (Triceps)
Est. 41 min
7 exercises
Dumbbell Incline Tricep Extension
4 Sets x 15,12,8,6 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15,12,8,6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15,12,8,6 Reps
Machine Tricep Extension
4 Sets x 15,12,8,6 Reps
Barbell Tricep Press (Supine)
4 Sets x 15,12,8,6 Reps
Dip
4 Sets x 15,12,8,6 Reps
Tue
Afternoon (Chest)
Est. 44 min
7 exercises
Barbell Bench Press
4 Sets x 15,12,8,6 Reps
Barbell Incline Bench Press
4 Sets x 15,12,8,6 Reps
Dumbbell Fly
4 Sets x 15,12,8,6 Reps
Dumbbell Incline Fly
4 Sets x 15,12,8,6 Reps
Leverage Incline Chest Press
4 Sets x 15,12,8,6 Reps
Machine Fly
4 Sets x 15,12,8,6 Reps
Dip
4 Sets x 10 Reps
Tue
Morning (Back & Fourarms)
Est. 59 min
9 exercises
Smith Machine Bent-Over Row
4 Sets x 15,12,8,6 Reps
Barbell Deadlift
4 Sets x 15,12,8,6 Reps
Leverage Machine Iso Row
4 Sets x 15,12,8,6 Reps
Cable Seated Row
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 15,12,8,6 Reps
Machine Lat Pulldown
4 Sets x 15,12,8,6 Reps
Pull-Up
3 Sets x 10 Reps
Squeeze & Twist
4 Sets x 30 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 15,12,8,6 Reps
Wed
Morning (Biceps)
Est. 35 min
6 exercises
Barbell Curl
4 Sets x 15,12,8,6 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 15,12,8,6 Reps
Barbell Preacher Curl
4 Sets x 15,12,8,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15,12,8,6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15,12,8,6 Reps
Barbell Spider Curl
4 Sets x 15,12,8,6 Reps
Wed
Afternoon (Triceps)
Est. 41 min
7 exercises
Dumbbell Incline Tricep Extension
4 Sets x 15,12,8,6 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15,12,8,6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15,12,8,6 Reps
Machine Tricep Extension
4 Sets x 15,12,8,6 Reps
Barbell Tricep Press (Supine)
4 Sets x 15,12,8,6 Reps
Dip
4 Sets x 15,12,8,6 Reps
Thu
Morning (Sholders & Legs)
Est. 70 min
12 exercises
Barbell Shoulder Press
4 Sets x 15,12,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 815,12,8,6 Reps
Barbell Shrug
4 Sets x 815,12,8,6 Reps
Barbell Upright Row
4 Sets x 15,12,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 815,12,8,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15,12,8,6 Reps
Barbell Squat
4 Sets x 15,12,8,6 Reps
Machine Leg Press
4 Sets x 15,12,8,6 Reps
Machine Leg Extension
4 Sets x 15,12,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 15,12,8,6 Reps
Calf Press On Leg Press
4 Sets x 15,12,8,6 Reps
Dumbbell Lunge
4 Sets x 15,12,8,6 Reps
Thu
Afternoon (Back & Fourarms)
Est. 59 min
9 exercises
Smith Machine Bent-Over Row
4 Sets x 15,12,8,6 Reps
Barbell Deadlift
4 Sets x 15,12,8,6 Reps
Leverage Machine Iso Row
4 Sets x 15,12,8,6 Reps
Cable Seated Row
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 15,12,8,6 Reps
Machine Lat Pulldown
4 Sets x 15,12,8,6 Reps
Pull-Up
3 Sets x 10 Reps
Squeeze & Twist
4 Sets x 30 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 15,12,8,6 Reps
Fri
Afternoon (Biceps)
Est. 35 min
6 exercises
Barbell Curl
4 Sets x 15,12,8,6 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 15,12,8,6 Reps
Barbell Preacher Curl
4 Sets x 15,12,8,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15,12,8,6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15,12,8,6 Reps
Barbell Spider Curl
4 Sets x 15,12,8,6 Reps
Fri
Morning (Chest)
Est. 44 min
7 exercises
Barbell Bench Press
4 Sets x 15,12,8,6 Reps
Barbell Incline Bench Press
4 Sets x 15,12,8,6 Reps
Dumbbell Fly
4 Sets x 15,12,8,6 Reps
Dumbbell Incline Fly
4 Sets x 15,12,8,6 Reps
Leverage Incline Chest Press
4 Sets x 15,12,8,6 Reps
Machine Fly
4 Sets x 15,12,8,6 Reps
Dip
4 Sets x 10 Reps
