TW2
General
Advanced
Machine strength
Plan Details
The TW2 routine by nfrahm89 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Legs and shoulders
Est. 70 min
12 exercises
Smith Machine Squat
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 14 Reps
Machine Leg Extension
1 Set
Barbell Upright Row
3 Sets x 14 Reps
Machine Seated Leg Curl
1 Set
Dumbbell Shoulder Shrug
3 Sets x 14 Reps
Machine Leg Press
1 Set
Dumbbell One-Arm Front Raise
3 Sets x 14 Reps
Prisoner Squat
4 Sets x 14 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Smith Machine Toe Raise
3 Sets x 20 Reps
Tue
chest and biceps
Est. 64 min
12 exercises
Smith Machine Bench Press
1 Set
EZ Bar Curl
3 Sets x 14 Reps
Dumbbell Incline Bench Press
1 Set
Dumbbell Hammer Curl
3 Sets x 14 Reps
Machine Fly
1 Set
alternate bicep machine
3 Sets x 14 Reps
Cable Cross-Over
1 Set
Cable Dual Overhead Curl
3 Sets x 14 Reps
Machine Bench Press
3 Sets x 5 Reps
Dumbbell Seated Wrist Curl
3 Sets x 20 Reps
Weight Plate Hand Squeeze
3 Sets x 20 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 20 Reps
Wed
back and triceps
Est. 69 min
12 exercises
Smith Machine Deadlift
1 Set
Cable Tricep Pushdown (V-Bar)
3 Sets x 14 Reps
Dumbbell One-Arm Row
1 Set
Dumbbell Seated Tricep Press
3 Sets x 14 Reps
Machine Lat Pulldown (Reverse Grip)
1 Set
Cable Rope Overhead Tricep Extension
3 Sets x 14 Reps
Cable Seated Row
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 14 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 20 Reps
Machine Back Extension
4 Sets x 20 Reps
Sit-Up
4 Sets x 20 Reps
Thu
shoulders and legs
Est. 68 min
12 exercises
Smith Machine Shoulder Press
1 Set
Machine Leg Extension
3 Sets x 16 Reps
Dumbbell Shoulder Shrug
1 Set
Barbell Squat
3 Sets x 16 Reps
Smith Machine Upright Row
1 Set
Machine Seated Leg Curl
3 Sets x 16 Reps
Dumbbell Seated Arnold Press
1 Set
Machine Leg Press
3 Sets x 16 Reps
Dumbbell Alternating Deltoid Raise
1 Set
Bodyweight Calf Raise
3 Sets x 30 Reps
Donkey Calf Raise
3 Sets x 30 Reps
Barbell Standing Calf Raise
3 Sets x 30 Reps
Fri
biceps and chest
Est. 59 min
12 exercises
Cable Dual Overhead Curl
1 Set
Cable Straight Arm Crossover
3 Sets x 14 Reps
Cable Bicep Curl
1 Set
Cable Lower Chest Raise
3 Sets x 14 Reps
Dumbbell Hammer Curl
1 Set
Dumbbell Bench Press
3 Sets x 14 Reps
Preacher Curl Machine
1 Set
Push-Up
3 Sets x 14 Reps
bicep 30s
1 Set x 30 Reps
Dumbbell Seated Wrist Curl
3 Sets x 20 Reps
Weight Plate Hand Squeeze
3 Sets x 20 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 20 Reps
Sat
triceps and back
Est. 65 min
12 exercises
Machine Dip
1 Set
Machine Assisted Pull-Up
3 Sets x 14 Reps
Cable Tricep Pushdown (Rope)
1 Set
Cable Reverse Crossover
3 Sets x 14 Reps
Machine Tricep Extension
1 Set
Back Hyperextension
3 Sets x 14 Reps
Dumbbell Tricep Extension (Supine)
1 Set
Dumbbell Bent-Over Row
3 Sets x 14 Reps
Machine Assisted Dip
4 Sets x 10 Reps
Machine Back Extension
3 Sets x 20 Reps
Dual Cable Triceps Extension
3 Sets x 14 Reps
Sit-Up
3 Sets x 25 Reps
