Strength Training - Two Week Rotation plus Ab Work
General
Intermediate
Machine strength
Plan Details
The Strength Training - Two Week Rotation plus Ab Work routine by jakeasmith is a 17 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Dynamic days: Lower weights, more reps, explosive lifts Max effort: Higher weights, fewer reps, just get it up Cardio days: Pick one or mix it up for one hour of cardio Park run: Check for a local parkrun.us in your area. They provide timed 5k runs every week for free! Take the dog, your kids, maybe both, meet some of your local community, and enjoy some time being outside. Its a great opportunity to get out of the house. Stretch days: Take 20 minutes or so to do some big stretches, look back at your progress for the week, and give yourself a pat on the back. You rock. Abs: There is some debate on how often to do ab work but generally you can throw a 5-8 minute ab routine on top of your daily workout. Its up to you to decide how you want to work this in but a few core workouts are included at the bottom (Day 30) to get you started.
Routine detail
Day 1
Chest & Biceps (max effort)
Est. 53 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Fly
5 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
2 Sets x 10 Reps
Barbell Curl
4 Sets x 12 Reps
Day 2
Back (dynamic effort)
Est. 46 min
5 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Incline Bench Row
4 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Pullover
3 Sets x 20 Reps
Day 3
Cardio
Est. 185 min
3 exercises
Indoor Cycling
1 Set
Rowing
1 Set
Step Machine
1 Set
Day 4
Legs (max effort)
Est. 33 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Kettlebell Goblet Squat
2 Sets x 12 Reps
Back Hyperextension
4 Sets
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Day 5
Shoulders & Triceps (dynamic effort)
Est. 43 min
5 exercises
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 12 Reps
Day 6
Rest (Park Run)
Est. 42 min
1 exercise
Running
1 Set
Day 7
Rest (Stretch Day)
Est. 0 min
0 exercises
This day is empty
Day 8
Chest & Biceps (dynamic effort)
Est. 57 min
7 exercises
Barbell Bench Press
8 Sets x 3 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Push-Up
3 Sets
Dumbbell Fly
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Day 9
Back (max effort)
Est. 39 min
5 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Pullover
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Day 10
Cardio
Est. 185 min
3 exercises
Treadmill Running
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Day 11
Legs (dynamic effort)
Est. 35 min
5 exercises
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Day 12
Shoulders & Triceps (max effort)
Est. 46 min
5 exercises
Dumbbell Shoulder Press
3 Sets x 5 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Day 13
Rest (Park Run)
Est. 42 min
1 exercise
Running
1 Set
Day 14
Rest (Stretch Day)
Est. 0 min
0 exercises
This day is empty
Day 30
Abs: Workout C
Est. 25 min
3 exercises
Hanging Knee Raise Rotation
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Cable Russian Twist (Stability Ball)
4 Sets x 12 Reps
Day 30
Abs: Workout A
Est. 23 min
3 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Day 30
Abs: Workout B
Est. 22 min
3 exercises
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Stability Ball Weighted Sit-Up
4 Sets x 12 Reps
