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Did you know?
People who exercise see improvement in reasoning, working memory, reaction time, and word usage.



Welcome to our workout section! There are different workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.



2 Days Per Week Workouts!

Every bodybuilder encounters sticking points or times when they fail to make progress in building new muscle mass, regardless of how hard and consistently they train. Many sticking points are reached as a consequence of overtraining. Most two day per week routines are done on non-consecutive days. Here are some workouts to help you get huge without overtraining.

Have you used a workout program that hasgiven you the best gains of your life and don't see it listed here?E-mail us!

Exercise/ Routine #1# of Sets# of Reps
DAY ONE
Squats or Leg Presses2 sets8-12 reps
Sissy Squats2 sets8-12 reps
Leg Extensions1 set10-15 reps
Stiff-Legged Dead Lifts2 sets8-12 reps
Leg Curls2 sets8-12 reps
Standing Calf Raises1-2 sets12-20 reps
Seated Calf Raises2 sets12-20 reps
Bench Press2 sets8-12 reps
Incline Barbell or Dumbbell Press2 sets8-12 reps
Decline Dumbbell Press1 set8-12 reps
Incline Flyes1 sets8-12 reps
Skull Crushers2 sets8-12 reps
Overhead Triceps Extensions1 set8-12 reps
Cable or Rope Triceps Extensions1 set8-12 reps
DAY TWO
Behind the Neck Pulldowns2 sets8-12 reps
Low Pulley Row2 sets8-12 reps
Front Lat Pull or Front Pull Up2 sets8-12 reps
Stiff-Arm Pulldowns2 sets8-12 reps
Behind-Neck Military Press2 sets8-12 reps
Lateral Raises2 sets8-12 reps
Upright Row2 sets8-12 reps
Barbell Curls2 sets8-12 reps
Incline Dumbbell Curls2sets8-12 reps
Concentration Curls1 set8-12 reps


Exercise/ Routine #2# of Sets# of Reps
DAY ONE
Bench Press3 sets5-6 reps
Incline Bench2 sets5-6 reps
Behind-The-Neck Press2 sets5-6 reps
Side Lateral Raise2 sets8-10 reps
Reverse Lateral Raise
(on Incline Bench)
2 sets8-10 reps
Triceps Pulldown2 sets8-10 reps
Lying Triceps Extension2 sets10 reps
Dumbbell Kickback2 sets10 reps (each arm)
EZ-Bar Curl2 sets8-10 reps
Straight Bar Curl2 sets8 reps
Dumbbell Curl (Preacher)2 sets8 reps
Situp2 sets20-25 reps
Knee Raise2 sets20-25 reps
DAY TWO
Pulldowns To Front2 sets8-10 reps
Seated Rows2 sets10 reps
Pulldowns To Rear2 sets10 reps
Stiff Leg Deadlift2 sets8 reps
Squat2 sets10 reps
Leg Extension2 sets8-10 reps
Hamstring Curl2 sets8-10 reps
Calf Raise3 sets10-12 reps
Situp2 sets20-25 reps
Knee Raise2 sets20-25 reps


Exercise/ Routine #3# of Sets#of Reps
DAY ONE
Bench Press2 sets5-6 reps
Incline Bench2 sets5-6 reps
Dumbbell Press (Drop Sets)4 sets5-6 reps
Triceps Pulldown (Drop Sets)4 sets8-10 reps
Dumbbell Kickback2 sets10 reps (each arm)
EZ-Bar Curl4 sets6-8 reps
Dumbell Preacher Curl (Drop Sets)4 sets4-6 reps
Situp2 sets20-25 reps
Knee Raise2 sets20-25 reps
DAY TWO
Pulldowns To Front (Drop Sets)4 sets8-10 reps
Dumbbell Rows2 sets10 reps
Deadlift2 sets6-8 reps
Sissy Squat2sets20 reps
Leg Extension2 sets8-10 reps
Hamstring Curl2 sets8-10 reps
Calf Raise3 sets10-12 reps
Situp2 sets20-25 reps
Knee Raise2 sets20-25 reps


Exercise/ Routine #4# of Sets# of Reps
DAY ONE
Incline Barbell Presses3 sets8-10 reps
Flat Flyes3 sets10-12 reps
Chins3 sets10-12 reps
T Bar Rows3 sets8-10 reps
Scott Curls3 sets10-12 reps
Concentration Curls3 sets10-12 reps
Crunches4 sets15-20 reps
DAYTWO
Leg Presses3 sets12-15 reps
Leg Extensions3 sets12-15 reps
Leg Curls4 sets15-20 reps
Barbell Presses3 sets10-12 reps
Side Lateral Raises3 sets10-12 reps
Lying Dumbbell Extensions3 sets10-12 reps
Triceps Pushdowns3 sets10-12 reps
Standing Calf Raises3 sets15-20 reps
Seated Calf Raises3 sets15-20 reps


Exercise/ Routine #5# of Sets# of Reps
DAY ONE
Dips3 sets8-10 reps
Incline Dumbbell Presses3 sets10-12 reps
Front Pulldowns3sets10-12 reps
One Arm Dumbbell Rows3 sets10-12 reps
Side Lateral Raises3 sets10-12 reps
Upright Rows3 sets10-12 reps
Crunches4 sets15-20 reps
DAY TWO
Squats3 sets12-15 reps
Hack Squats3 sets12-15 reps
Lying LegCurls4 sets15-20 reps
Leg press Toe Raises3 sets15-20 reps
Seated Calf Raises3 sets15-20 reps
Standing Barbell Curls3 sets10-12 reps
One Arm Scott Curls3 sets10-12 reps
Lying Triceps Extensions3 sets10-12 reps
Dumbbell Extensions3 sets10-12 reps


Exercise/ Routine #6# of Sets# of Reps
DAY ONE AND DAY TWO
Dumbbell Bench Press2 sets12-15 reps
Smith Machine Shoulder Press2 sets12 reps
Dumbbell Shrugs2 sets12-15 reps
Triceps Pushdowns2 sets12 reps
Crunches2 setsToFailure


Exercise/ Routine #7# of Sets# of Reps
DAY ONE AND DAY TWO
Leg Extensions2 sets12-15 reps
Lying Leg Curls2 sets12-15 reps
Seated Calf Raises2 sets20 reps
Close Grip Lateral Pulldowns2 sets12-15 reps
Dumbbell Biceps Curls2 sets12 reps
Dumbbell Wrist Curls2 sets20 reps
Crunches2 setsTo Failure


Exercise/ Routine #8# of Sets# of Reps
DAY ONE AND DAY TWO
Barbell Bench Press2 sets12-15 reps
Dumbbell Incline Bench Press2 sets12reps
Smith Machine Shoulder Press2 sets12 reps
Dumbbell Lateral Raise2 sets12 reps
Barbell Shrugs2 sets15 reps
Triceps Pushdowns2 sets12 reps
Crunches2 setsTo Failure


Exercise/ Routine #9# of Sets# of Reps
DAY ONE AND DAY TWO
Barbell Incline Bench Press2 sets12-15 reps
Dumbbell Bench Pess2 sets12 reps
Dumbbell Shoulder Press2 sets12 reps
Cable Upright Rows2 sets12 reps
Dumbbell Shrugs2 sets12-15 reps
Kickbacks2 sets12 reps
Raised Leg Crunches2setsTo Failure


Exercise/ Routine #10# of Sets# of Reps
DAY ONE AND DAY TWO
Leg Presses2 sets12-15 reps
Leg Extrensions2 sets12 reps
Lying Leg Curls2 sets12 reps
Seated Calf Raises2 sets20 reps
Close GripLat Pulldowns2 sets12-15 reps
One Arm Row2 sets12 reps
Dumbbell Biceps Curls2 sets12 reps
Barbell Wrist Curls2 sets20 reps
Seated Leg Lifts2 setsTo Failure


Exercise/ Routine #11# of Sets# of Reps
DAY ONE AND DAY TWO
Dumbbell Squats2 sets12-15 reps
Smith Machine Lunges2 sets12 reps
Dumbbell Standing Calf Raises2 sets15-20 reps
Back Extensions2 sets12-15 reps
Rear Lateral Pulldowns2 sets12 reps
Barbell Biceps Curls2 sets12 reps
Reverse Curls2 sets15-20 reps
Roman Chair Leg Lifts2 setsTo Failure


Exercise/ Routine #11# of Sets# of Reps
DAY ONE AND DAY TWO
Incline Bench Press3 sets10-15 reps
Cable Flyes3 sets10 reps
Dips2 sets8 reps
Dumbbell Shoulder Press3 sets10-12 reps
Barbell Upright Rows3 sets10 reps
Dumbbell Front Shoulder Raise3 sets10-12 reps
Barbell Shrugs3 sets8-12 reps
One Arm Tricep Pushdown3 sets10-12 reps
Barbell Overhead Tricep Extensions2 sets10-12 reps
Raised Leg Crunches3 setsTo Failure
HangingLeg Lifts2 setsTo Failure


Exercise/ Routine #12# of Sets# of Reps
DAY ONE AND DAY TWO
Smith Machine Squats3 sets10-15 reps
Leg Extensions3 sets10 reps
Standing Leg Curls3 sets10 reps
Dumbbell Lunges2 sets10 reps
Seated Calf Raises2 sets15 reps
Standing Calf Raises2 sets12 reps
T-Bar Row3 sets10-12 reps
Close Grip Lat Pulldown3 sets10 reps
Back Extensions2 sets12 reps
Barbell Bicep Curls3 sets10-12 reps
Cable Curls2 sets10 reps
Lying CableCurls2 sets10 reps
Dumbbell Wrist Curls3 sets10-12 reps
Oblique Crunches3 setsTo Failure
Cable Crunches2 sets15 reps


Exercise/ Routine #13# of Sets# of Reps
DAY ONE AND DAY TWO
Dumbbell Bench Press3 sets10-15 reps
Dumbbell Incline Bench Press3 sets10-12 reps
Flyes3 sets10-12 reps
Dumbbell Shoulder Press3 sets12 reps
Dumbbell Lateral Raises3 sets10 reps
Dumbbell Front Shoulder Raise3 sets10 reps
Dumbbell Shrugs2 sets10-12 reps
Tricep Bench Dips3 sets10-12 reps
Triceps Pushdowns3 sets10 reps
Kickbacks2 sets10 reps
Crunches3 setsTo Failure
Hanging Leg Lifts To Side2 setsTo Failure


Exercise/ Routine #14# of Sets# of Reps
DAY ONE AND DAY TWO
One Leg Leg Press3 sets10-15 reps
Leg Extensions3 sets10-12 reps
Lying Leg Curls2 sets12 reps
Barbell Stiff Leg Deadlifts2 sets10 reps
Dumbbell Standing Calf Raises3 sets10-15 reps
Front Pullups2 sets10-12 reps
One Arm Row3 sets10 reps
Seated Close Grip Row2 sets10 reps
Rear Lat Pulldowns2 sets10 reps
Incline Bench Curls3 sets10-12 reps
Dumbbell Preacher Curls2 sets12 reps
Reverse Curls2 sets12 reps
Roman Chair Leg Curls3 setsTo Failure
Raises Leg Crunches2 setsTo Failure


Exercise/ Routine #14# of Sets# of Reps
DAY ONE AND DAY TWO
Dumbbell Bench Press3 sets10-15 reps
Cable Flyes3 sets10 reps
Dips3 sets8 reps
Arnold Press3 sets8-12 reps
Cable Upright Rows3 sets10 reps
Barbell Front Shoulder Raise3 sets10-12 reps
Dumbbell Shrugs3 sets8-12 reps
Tricep Rope Pushdown3 sets10-12 reps
Overhead Tricep3 sets10 reps
Raised Leg Crunches3 setsTo Failure
Haning Leg Lifts3 setsTo Failure


Exercise/ Routine #15# of Sets# of Reps
DAY ONE AND DAY TWO
Squats3 sets10-15 reps
Leg Extensions3 sets10 reps
Lying Leg Curls3 sets10 reps
Smith Machine Lunges3 sets10 reps
Seated Calf Raises3 sets10-15 reps
Dumbbell Standing Calf Raises3 sets10-12 reps
One Arm Row3 sets10-12 reps
Front Lat Pulldown3 sets8-10 reps
Back Extensions2 sets12 reps
Incline Bench Curl3 sets10-12 reps
Lying Cable Curl3 sets10-12 reps
Hammer Curls2 sets10 reps
Dumbbell Reverse Wrist Curls3 sets10-12 reps
Oblique Crunches3 setsTo Failure
Cable Crunches3 setsTo Failure


Exercise/ Routine #16# of Sets# of Reps
DAY ONE AND DAY TWO
One Leg Leg Press3 sets10-15 reps
One Leg Leg Extension3 sets10-12 reps
Lying Leg Curls2 sets12 reps
Dumbbell Stiff Leg Deadlifts2 sets10 reps
Standing Calf Raise3 sets10-15 reps
Front Pull-Ups3 sets6-10 reps
T-Bar Row3 sets8-10 reps
Seated Wide Grip Row2 sets10 reps
Close Grip Lat Pulldowns2 sets10 reps
Barbell Bicep Curl3 sets10-12 reps
BarbellPreacher Curl2 sets10-12 reps
Reverse Curls2 sets10-12 reps
Roman Chair Leg Lifts3 setsTo Failure
Raised Leg Crunches3 setsTo Failure


Exercise/ Routine #17# of Sets# of Reps
DAY ONE AND DAY TWO
Barbell Bench Press2 sets12-15 reps
Dumbbell Incline Bench Press2 sets12 reps
Smith Machine Shoulder Press2 sets12 reps
Dumbbell Lateral Raise2 sets12 reps
Barbell Shrugs2 sets15 reps
Triceps Pushdowns2 sets12 reps
Crunches2 setsTo Failure


Exercise/ Routine #18# of Sets# of Reps
DAY ONE AND DAY TWO
Leg Press2 sets12-15 reps
Leg Extensions2 sets12 reps
Lying Leg Curls2 sets12 reps
Seated Calf Raise2 sets20 reps
Close Grip Lateral Pulldowns2 sets12-15 reps
One Arm Row2 sets12 reps
Dumbbell Bicep Curls2 sets12 reps
Barbell Wrist Curls2 sets20 reps
Seated Leg Lifts2 setsTo Failure


Exercise/ Routine #19# of Sets# of Reps
DAY ONE AND DAY TWO
Barbell Incline Bench Press2 sets12-15 reps
Dumbbell Bench Press2 sets12 reps
Dumbbell Shoulder Press2 sets12 reps
Cable Upright Rows2 sets12 reps
Dumbbell Shrugs2 sets12-15 reps
Kickbacks2 sets12 reps
Raised Leg Crunches2 setsTo Failure


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