Big Gains In Two Days A Week
From The Bodybuilding.com Workout Database

Schedule

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY



Workout #1



Workout #2


Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

Workout #1

EXERCISE
Set #1
Set #2
Set #3
Set #4
Bench Press - 5-6 reps Reps    
Incline Bench - 5-6 reps Reps    
Dumbbell Press (Drop Sets) - 5-6 reps Reps    
Triceps Pulldown (Drop Sets) - 8-10 reps Reps    
Dumbbell Kickback - 10 reps (each arm) Reps    
EZ-Bar Curl - 6-8 reps Reps    
Dumbell Preacher Curl (Drop Sets) - 4-6 reps Reps    
Situp - 20-25 reps Reps    
Knee Raise - 20-25 reps Reps    

Workout #2

EXERCISE
Set #1
Set #2
Set #3
Set #4
Pulldowns To Front (Drop Sets) - 8-10 reps Reps    
Dumbbell Rows - 10 reps Reps    
Deadlift - 6-8 reps Reps    
Sissy Squat - 20 reps Reps    
Leg Extension - 8-10 reps Reps    
Hamstring Curl - 8-10 reps Reps    
Calf Raise - 10-12 reps Reps    
Situp - 20-25 reps Reps    
Knee Raise - 20-25 reps Reps    

Press back to return.
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