The Ultimate 2-Day A Week Workout
From The Bodybuilding.com Workout Database
Schedule
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
| Bench Press - 10-15 Reps | |||
| Dumbbell Incline Bench Press - 10-12 Reps | |||
| Flyes - 10-12 Reps | |||
| Dumbbell Shoulder Press - 12 Reps | |||
| Dumbbell Lateral Raises - 10 Reps | |||
| Dumbbell Front Shoulder Raise - 10 Reps | |||
| Dumbbell Shrugs - 10-12 Reps | |||
| Tricep Bench Dips - 10-12 Reps | |||
| Triceps Pushdowns - 10 Reps | |||
| Kickbacks - 10 Reps | |||
| Crunches - To Failure Reps | |||
| Hanging Leg Lifts To Side - To Failure Reps |
Workout #2
| Squats - 10-15 Reps | |||
| Leg Extensions - 10 Reps | |||
| Lying Leg Curls - 10 Reps | |||
| Smith Machine Lunges - 10 Reps | |||
| Seated Calf Raises - 10-15 Reps | |||
| Dumbbell Standing Calf Raises - 10-12 Reps | |||
| One Arm Row - 10-12 Reps | |||
| Front Lat Pulldown - 8-10 Reps | |||
| Back Extensions - 12 Reps | |||
| Incline Bench Curl - 10-12 Reps | |||
| Lying Cable Curl - 10-12 Reps | |||
| Hammer Curls - 10 Reps | |||
| Dumbbell Reverse Wrist Curls - 10-12 Reps | |||
| Oblique Crunches - To Failure Reps | |||
| Cable Crunches - To Failure Reps |
Press back to return.
http://www.bodybuilding.com/fun/workoutdatabase.htm