Twice A Day Workout - JEFIT

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Twice A Day Workout - JEFIT

Twice A Day Workout banner

Twice A Day Workout

General

Intermediate

Machine strength

Plan Details

The Twice A Day Workout routine by kris2814 is a 11 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Mon

AM - Shoulders/Arms/ABS

Est. 118 min

16 exercises

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

3 Sets x 12 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 12 Reps

Dumbbell Reverse Concentration Curl Demonstration

Dumbbell Reverse Concentration Curl

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 12 Reps

Barbell Overhead Tricep Extension Demonstration

Barbell Overhead Tricep Extension

3 Sets x 12 Reps

Barbell Push Press Demonstration

Barbell Push Press

3 Sets x 12 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

3 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Dumbbell Tricep Kickback Demonstration

Dumbbell Tricep Kickback

3 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 12 Reps

Dumbbell Alternating Shoulder Press Demonstration

Dumbbell Alternating Shoulder Press

3 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

3 Sets x 12 Reps

Dip Demonstration

Dip

3 Sets x 12 Reps

Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch

3 Sets x 50 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 50 Reps

Air Bike Demonstration

Air Bike

3 Sets x 50 Reps

Mon

PM - Chest/Back/ABS

Est. 50 min

8 exercises

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

3 Sets x 12 Reps

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

3 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Dumbbell Around the World Demonstration

Dumbbell Around the World

3 Sets x 12 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

3 Sets x 12 Reps

Tue

AM - Rear Delts/Traps/ABS

Est. 87 min

9 exercises

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 12 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

3 Sets x 12 Reps

Barbell Rear Delt Row to Neck Demonstration

Barbell Rear Delt Row to Neck

3 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 12 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

3 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 12 Reps

Stability Ball Weighted Sit-Up Demonstration

Stability Ball Weighted Sit-Up

5 Sets x 50 Reps

Stability Ball Plank Demonstration

Stability Ball Plank

5 Sets

Cable Crunch Demonstration

Cable Crunch

5 Sets x 50 Reps

Tue

PM - Calves/Thighs

Est. 34 min

6 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 12 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Wed

AM - Shoulders/Arms/ABS

Est. 112 min

15 exercises

Smith Machine Incline Shoulder Raise Demonstration

Smith Machine Incline Shoulder Raise

3 Sets x 12 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 12 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

3 Sets x 12 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

3 Sets x 12 Reps

Dumbbell Incline Shoulder Raise Demonstration

Dumbbell Incline Shoulder Raise

3 Sets x 12 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 12 Reps

Dumbbell Incline Hammer Curl (Prone) Demonstration

Dumbbell Incline Hammer Curl (Prone)

3 Sets x 12 Reps

Dumbbell Press (Close Grip) Demonstration

Dumbbell Press (Close Grip)

3 Sets x 12 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

3 Sets x 12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

1 Set

Air Bike Demonstration

Air Bike

5 Sets x 50 Reps

Wed

PM - Chest/Back/ABS

Est. 101 min

12 exercises

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

3 Sets x 12 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

3 Sets x 12 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

3 Sets x 12 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

3 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 12 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 12 Reps

Cable Side Bend Demonstration

Cable Side Bend

3 Sets x 50 Reps

Cable Oblique Crunch Demonstration

Cable Oblique Crunch

3 Sets x 50 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 12 Reps

Decline Bench Ab Reach Demonstration

Decline Bench Ab Reach

3 Sets x 50 Reps

Air Bike Demonstration

Air Bike

3 Sets x 50 Reps

Thu

AM - Rear Delts/Traps/ABS

Est. 52 min

9 exercises

Barbell Rear Delt Row to Neck Demonstration

Barbell Rear Delt Row to Neck

3 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 12 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 12 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

3 Sets x 12 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

3 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 12 Reps

Cable Crunch Demonstration

Cable Crunch

3 Sets x 12 Reps

Stability Ball Weighted Sit-Up Demonstration

Stability Ball Weighted Sit-Up

3 Sets x 12 Reps

Stability Ball Plank Demonstration

Stability Ball Plank

3 Sets

Thu

PM - Calves/Thighs

Est. 34 min

6 exercises

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 12 Reps

Fri

PM - Chest/Back/ABS

Est. 51 min

8 exercises

Smith Machine Decline Bench Press Demonstration

Smith Machine Decline Bench Press

3 Sets x 12 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

3 Sets x 12 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

3 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 12 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 12 Reps

Machine Back Extension Demonstration

Machine Back Extension

3 Sets x 12 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

3 Sets x 12 Reps

Fri

AM - Shoulders/Arms/ABS

Est. 108 min

14 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 12 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 50 Reps

Barbell Military Press (Seated) Demonstration

Barbell Military Press (Seated)

3 Sets x 12 Reps

Barbell Concentration Curl (Close Grip) Demonstration

Barbell Concentration Curl (Close Grip)

3 Sets x 12 Reps

Barbell Seated Twist Demonstration

Barbell Seated Twist

3 Sets x 50 Reps

Dumbbell Seated Front Raise (Hammer) Demonstration

Dumbbell Seated Front Raise (Hammer)

3 Sets x 12 Reps

Dumbbell Alternating Tricep Extension Demonstration

Dumbbell Alternating Tricep Extension

3 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 12 Reps

Dumbbell Seated Alternating Shoulder Press Demonstration

Dumbbell Seated Alternating Shoulder Press

3 Sets x 12 Reps

Single-Leg Bench Dip Demonstration

Single-Leg Bench Dip

3 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

3 Sets x 12 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

3 Sets x 50 Reps

Sat

ABS

Est. 27 min

5 exercises

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 12 Reps

Hanging Knee Raise Rotation Demonstration

Hanging Knee Raise Rotation

3 Sets x 12 Reps

Side Bridge Demonstration

Side Bridge

3 Sets

Side Bridge Demonstration

Side Bridge

3 Sets

Forearm Plank with Hip Abduction Demonstration

Forearm Plank with Hip Abduction

3 Sets x 12 Reps