Every Muscle Group Twice Routine #1
General
Intermediate
Barbell
Plan Details
The Every Muscle Group Twice Routine #1 routine is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
After a lot of research, I've concluded that this is the workout for me (and maybe for you too). It gives each muscle group enough time to rest and recover. But still, each muscle group is trained twice a week. Wednesday is a rest day (or cardio only). The weekend is rest as well (or one-time cardio). Also, check out my "Every Muscle Group Twice Routine #2"; This follows the same sequence, but has different exercises. This way you can alternate say every month and keep "confusing" your muscles.
Routine detail
Mon
Chest, Triceps, Shoulders (+Abs for warmup)
Est. 65 min
10 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Tue
Back, Biceps, Legs (Abs as warmup)
Est. 66 min
10 exercises
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Wed
Rest Day (or Cardio)
Est. 0 min
0 exercises
This day is empty
Thu
Chest, Triceps, Shoulders (+Abs for warmup)
Est. 65 min
10 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Fri
Back, Biceps, Legs (Abs as warmup)
Est. 66 min
10 exercises
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
