Every Muscle Group Twice Routine #2
General
Intermediate
Barbell
Plan Details
The Every Muscle Group Twice Routine #2 routine is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is the #2 routine for training each muscle group twice a week (check out the #1 as well). In terms of setup #2 doesn't differ from #1; 4 days a week with enough rest in between for muscle recovery. The only difference is the content: Muscle groups are the same, but the EXERCISES are different. This is to prevent your muscles getting used to doing the same kind of exercises over and over again. With the result that you can keep on building the body you want.
Routine detail
Mon
Chest, Triceps, Shoulders (+Abs for warmup)
Est. 66 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Tue
Back, Biceps, Legs (Abs as warmup)
Est. 66 min
10 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Air Bike
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. 67 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Fri
Back, Biceps, Legs (Abs as warmup)
Est. 66 min
10 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Sat
Rest Day (or Cardio)
Est. 0 min
0 exercises
This day is empty
Sun
Rest Day (or Cardio)
Est. 0 min
0 exercises
This day is empty
