Twice A Week, Feel Complete!
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
Dips - 8-10 reps Reps    
Incline Dumbbell Presses - 10-12 reps Reps    
Front Pulldowns - 10-12 reps Reps    
One Arm Dumbbell Rows - 10-12 reps Reps    
Side Lateral Raises - 10-12 reps Reps    
Upright Rows - 10-12 reps Reps    
Crunches - 15-20 reps Reps    

Workout #2

EXERCISE
Set #1
Set #2
Set #3
Set #4
Squats - 12-15 reps Reps    
Hack Squats - 12-15 reps Reps    
Lying LegCurls - 15-20 reps Reps    
Leg Press Toe Raises - 15-20 reps Reps    
Seated Calf Raises - 15-20 reps Reps    
Standing Barbell Curls - 10-12 reps Reps    
One Arm Scott Curls - 10-12 reps Reps    
Lying Triceps Extensions - 10-12 reps Reps    
Dumbbell Extensions - 10-12 reps Reps    

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