Two Basic Workout Days (2 X Weekly)
General
Intermediate
Machine strength
Plan Details
The Two Basic Workout Days (2 X Weekly) routine by fairtax is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
The point of this layout is not to get hung up on particular day of the week, but to be able to start back into a workout after missing a day, two days...week. You should try to keep one day a week were you simple rest and do nothing. Days 1.1, 1.4, 2.1, 2.4 and 2.5 can be done with your home gym, days 1.3 and 2.2 requires a YMCA or gym membership. Cardio - Run at least 15 mins a day, or ride and elliptical bike ride for at least 45 minutes a day. All workouts are designed to minimize equipment changes. Day 3 is a rest day, but can been skipped or made into a cardio workout only day. There is no requirement to do all the workout plans, 1.1 and 2.1 and the leg workouts are the biggies you need to hit. If you can do them all great, if only the main three then great too. Returning to this plan will always serve you better than guilt and being depressed over not doing anything.
Routine detail
Day 1
1.4 Mini Abs
Est. 23 min
4 exercises
Kettlebell setups
3 Sets x 10 Reps
Kettlebell - Jerk and Press
3 Sets x 10 Reps
Cable Rotational Crunch (Supine)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 1
1.2 Cardio Running
Est. 32 min
1 exercise
Running
1 Set
Day 1
1.3 Legs
Est. 68 min
9 exercises
Machine Leg Press
4 Sets x 16 Reps
Calf Press On Leg Press
4 Sets x 16 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Glute Kickback
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Step Machine
1 Set
Dip
4 Sets x 10 Reps
Day 1
1.1 Chest and Back
Est. 76 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
5 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
5 Sets x 8 Reps
Dumbbell Incline Bench Row
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Day 2
2.1 Arms and Shoulders
Est. 94 min
14 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
5 Sets x 8 Reps
Dumbbell Concentration Curl on Stability Ball
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 2
2.2 Legs
Est. 64 min
8 exercises
Machine Leg Press
4 Sets x 16 Reps
Calf Press On Leg Press
4 Sets x 16 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Glute Kickback
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Step Machine
1 Set
Day 2
2.4 Mini Abs
Est. 22 min
4 exercises
Kettlebell setups
3 Sets x 10 Reps
Kettlebell - Jerk and Press
3 Sets x 10 Reps
Cable Rotational Crunch (Supine)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 2
2.3 Cardio Elliptigo
Est. 4 min
1 exercise
Elliptigo.com Bike
3 Sets
Day 2
2.5 Forearms
Est. 35 min
7 exercises
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
