2 workouts a day
General
Advanced
Machine strength
Plan Details
The 2 workouts a day routine by jvpelt is a 14 day workout plan. It is an advanced level plan to achieve general fitness goals.
twice a day training
Routine detail
Mon
Chest - Compound
Est. 30 min
3 exercises
Dumbbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Decline Bench Press
4 Sets x 6 Reps
Mon
Chest - Isolation
Est. 65 min
7 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
HIIT Indoor Cycling
3 Sets
Tue
Biceps - Compound
Est. 30 min
3 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Preacher Curl Machine
4 Sets x 6 Reps
Dumbbell One-Arm Incline Curl
4 Sets x 6 Reps
Tue
Biceps - Isolation
Est. 52 min
5 exercises
Barbell Curl
5 Sets x 10 Reps
EZ Bar Curl
3 Sets x 16 Reps
Cable Standing Curl
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
HIIT Indoor Cycling
3 Sets
Wed
Back - Compound
Est. 29 min
3 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
T Bar Row
4 Sets x 6 Reps
Wed
Back - Isolation
Est. 55 min
7 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Landmine
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
HIIT Indoor Cycling
3 Sets
Thu
Triceps - Compound
Est. 28 min
3 exercises
Weighted Tricep Dip
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
Thu
Triceps - Isolation
Est. 54 min
5 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
EZ Bar Tricep Extension
5 Sets x 10 Reps
HIIT Indoor Cycling
3 Sets
Fri
Legs - Compound
Est. 30 min
3 exercises
Barbell Deep Squat
4 Sets x 6 Reps
Machine Single-Leg Press
4 Sets x 6 Reps
Machine Single-Leg Curl
4 Sets x 6 Reps
Fri
Legs - Isolation
Est. 60 min
6 exercises
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Smith Machine Squat
3 Sets x 15 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 8 Reps
Cable Seated Rotation (Stability Ball)
3 Sets x 8 Reps
Sat
Shoulders - Compound
Est. 29 min
3 exercises
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 6 Reps
Barbell Upright Row
4 Sets x 6 Reps
Sat
Shoulders - Isolation
Est. 71 min
5 exercises
Dumbbell Lateral Raise
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Indoor Cycling
1 Set
Sun
Abs/traps
Est. 46 min
8 exercises
Cable Wood Chop
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Landmine
3 Sets x 10 Reps
grippers
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Any
Walking
Est. 62 min
1 exercise
Walking
3 Sets
