2 Muscle Groups a Day

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General

Advanced

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Plan Details

The 2 Muscle Groups a Day routine by toohtom is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.

Full week workout.

Routine detail

Mon

Chest + Shoulders

Est. 0 min

23 exercises

Elliptical Training

1 Set

Barbell Bench Press

4 Sets x 10 Reps

Cable Lower Chest Raise

4 Sets x 10 Reps

Cable Mid Chest Crossover

4 Sets x 10 Reps

Cable Upper Chest Crossover

4 Sets x 10 Reps

Machine Incline Chest Press

4 Sets x 10 Reps

Barbell Incline Bench Press

4 Sets x 10 Reps

Leverage Decline Chest Press

4 Sets x 10 Reps

Cable Upper Chest Crossover

4 Sets x 10 Reps

Machine Fly

4 Sets x 10 Reps

Dumbbell Pullover

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Cable Lateral Raise

4 Sets x 10 Reps

Barbell Shoulder Press

4 Sets x 10 Reps

Leverage Shoulder Press

4 Sets x 10 Reps

Dumbbell Rear Delt Row

4 Sets x 10 Reps

Cable Shoulder Press

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 10 Reps

Dumbbell Front Raise

4 Sets x 10 Reps

Push-Up

4 Sets x 10 Reps

Oblique Crunch

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Tue

Legs + Traps

Est. 0 min

27 exercises

Elliptical Training

1 Set

Smith Machine Split Squat

3 Sets x 10 Reps

Machine Calf Raise

4 Sets x 10 Reps

Bodyweight Calf Raise

4 Sets x 10 Reps

Smith Machine Squat

3 Sets x 10 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Hip Adduction

4 Sets x 10 Reps

Machine Hip Abduction

4 Sets x 10 Reps

Smith Machine Squat

4 Sets x 10 Reps

Machine Calf Press

4 Sets x 10 Reps

Glute Kickback

4 Sets x 10 Reps

Bodyweight Lunge

4 Sets x 10 Reps

Barbell Upright Row

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Barbell Deadlift

4 Sets x 10 Reps

Cable Front Raise

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Back Hyperextension

4 Sets x 10 Reps

T Bar Row

4 Sets x 10 Reps

Cable Reverse Crossover

4 Sets x 10 Reps

Cable Rope Face Pull

4 Sets x 10 Reps

Pull-Up

4 Sets x 10 Reps

Cable Oblique Crunch

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 10 Reps

Wed

Bicep + Tricep

Est. 0 min

17 exercises

Elliptical Training

1 Set

Barbell Curl

4 Sets x 10 Reps

Cable Bicep Curl

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

EZ Bar Curl

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Preacher Curl Machine

4 Sets x 10 Reps

Barbell Preacher Curl

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 10 Reps

Cable Rope High Pulley Tricep Extension

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Dumbbell Tricep Extension (Supine)

4 Sets x 10 Reps

Push-Up

4 Sets x 10 Reps

Oblique Crunch

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 10 Reps

Thu

Legs + Traps

Est. 0 min

27 exercises

Elliptical Training

1 Set

Smith Machine Split Squat

4 Sets x 10 Reps

Bodyweight Calf Raise

4 Sets x 10 Reps

Smith Machine Squat

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Hip Adduction

4 Sets x 10 Reps

Machine Calf Press

4 Sets x 10 Reps

Glute Kickback

4 Sets x 10 Reps

Bodyweight Lunge

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Barbell Deadlift

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Back Hyperextension

4 Sets x 10 Reps

T Bar Row

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Dumbbell Rear Delt Row

4 Sets x 10 Reps

Barbell Upright Row

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Dumbbell Deadlift

4 Sets x 10 Reps

Dumbbell Front Raise

4 Sets x 10 Reps

Cable Reverse Crossover

4 Sets x 10 Reps

Cable Rope Lat Pulldown

4 Sets x 10 Reps

Pull-Up

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 10 Reps

Cable Oblique Crunch

4 Sets x 10 Reps

Fri

Upper Body

Est. 0 min

25 exercises

Step Machine

1 Set

Elliptical Training

1 Set

Barbell Decline Bench Press

4 Sets x 12 Reps

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Cable Lower Chest Raise

4 Sets x 10 Reps

Dumbbell Decline Fly

4 Sets x 12 Reps

Barbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Dip

4 Sets x 12 Reps

Dumbbell Tricep Extension

4 Sets x 12 Reps

Barbell Tricep Extension

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip)

4 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl

4 Sets x 12 Reps

Stability Ball Crunch

3 Sets x 10 Reps

Machine Ab Crunch

4 Sets x 10 Reps

Push-Up

4 Sets x 10 Reps

Hanging Knee Raise

3 Sets x 10 Reps

Back Stretch

4 Sets x 10 Reps

Cable Oblique Crunch

4 Sets x 10 Reps

Sat

Legs + Traps

Est. 0 min

20 exercises

Elliptical Training

1 Set

Smith Machine Split Squat

3 Sets x 10 Reps

Bodyweight Calf Raise

4 Sets x 10 Reps

Smith Machine Squat

3 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Hip Adduction

4 Sets x 10 Reps

Machine Calf Press

4 Sets x 10 Reps

Glute Kickback

4 Sets x 10 Reps

Bodyweight Lunge

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Barbell Deadlift

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Back Hyperextension

4 Sets x 10 Reps

Dumbbell Front Raise

4 Sets x 10 Reps

T Bar Row

4 Sets x 10 Reps

Cable Reverse Crossover

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 10 Reps

Cable Oblique Crunch

4 Sets x 10 Reps

Sun

Bicep + Tricep

Est. 0 min

10 exercises

Stationary Bike

2 Sets

Barbell Curl

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

EZ Bar Curl

4 Sets x 10 Reps

Barbell Preacher Curl

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 10 Reps

Dumbbell Tricep Extension (Supine)

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 10 Reps

Push-Up

4 Sets x 10 Reps

Any

[2024-02-23] Workout

Est. 0 min

10 exercises

Dumbbell Decline Fly

4 Sets x 10 Reps

Barbell Decline Bench Press

4 Sets x 10 Reps

Barbell Shoulder Press

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Barbell Curl

4 Sets x 10 Reps

EZ Bar Preacher Curl (Close Grip)

4 Sets x 10 Reps

Dumbbell Tricep Extension

4 Sets x 10 Reps

Push-Up

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Machine Ab Crunch

4 Sets x 10 Reps

2 Muscle Groups a Day

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