plan 2
General
Beginner
Machine strength
Plan Details
The plan 2 routine by vivisal is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Hey
Routine detail
Mon
Workout 1
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 13 Reps
Cable Cross-Over
3 Sets x 17 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 13 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 13 Reps
Tue
Legs
Est. 0 min
6 exercises
Barbell Deep Squat
3 Sets x 102 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 17 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Tue
Workout 2
Est. 0 min
8 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 14 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 13 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 13 Reps
Dumbbell Preacher Curl
3 Sets x 13 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Wed
Workout 3
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Thu
coses
Est. 0 min
7 exercises
Machine Seated Row
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Rope Lat Pulldown
4 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Cable Standing Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Any
Leg22
Est. 0 min
7 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
