Two
General
Beginner
Machine strength
Plan Details
The Two routine by jessao2 is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest N Back
Est. 72 min
7 exercises
Clap Push-Up
4 Sets x 6 Reps
Weighted Pull-Up
4 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Day 2
Legs
Est. 58 min
6 exercises
Jump Squat
4 Sets x 6 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 6 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Calf Press
4 Sets x 20 Reps
Day 3
Delts N Triceps
Est. 80 min
7 exercises
Barbell Clean and Jerk
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Upright Row
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 15 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Day 4
Abs N Calfs
Est. 64 min
7 exercises
Hanging Pike
4 Sets x 12 Reps
Windshield Wipers
4 Sets x 8 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Donkey Calf Raise
4 Sets x 12 Reps
Machine Single-Leg Calf Press
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Day 5
Chest N Back Volume
Est. 84 min
7 exercises
Weighted Pull-Up
5 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Bent-Over Row (Palms in)
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Day 6
Legs Volume
Est. 69 min
7 exercises
Machine Leg Press
4 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Dumbbell Split Jump
4 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Day 7
Delts N Biceps Volume
Est. 77 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Dip
4 Sets x 10 Reps
Day 8
Abs N Calfs
Est. 53 min
6 exercises
Hanging Leg Raise
4 Sets x 20 Reps
Stability Ball Crunch
4 Sets x 25 Reps
360 Plank
3 Sets
Barbell Standing Calf Raise
4 Sets x 8 Reps
Single-Leg Donkey Calf Raise
4 Sets x 8 Reps
Tibialis Anterior Raise
4 Sets x 20 Reps
