2x a week
General
Advanced
Machine strength
Plan Details
The 2x a week routine by justme88 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
abs + chest + cardio
Est. 83 min
7 exercises
Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Indoor Cycling
1 Set
Day 2
abs + back + biceps + cardio
Est. 92 min
8 exercises
Cross Body Crunch
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 3
legs + schoulder + biceps
Est. 68 min
9 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Day 9
abs + chest + cardio
Est. 83 min
7 exercises
Cross Body Crunch
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Indoor Cycling
1 Set
