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Double Muscle Training Routine

The document outlines a 2-hour weekly gym routine focused on double muscle training, divided into six workout days and one rest day. Each day targets specific muscle groups, including chest, triceps, back, biceps, shoulders, traps, legs, and calves, with detailed exercises and sets. The routine emphasizes both strength training and pump days to enhance muscle growth and recovery.

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devgnricky
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9 views3 pages

Double Muscle Training Routine

The document outlines a 2-hour weekly gym routine focused on double muscle training, divided into six workout days and one rest day. Each day targets specific muscle groups, including chest, triceps, back, biceps, shoulders, traps, legs, and calves, with detailed exercises and sets. The routine emphasizes both strength training and pump days to enhance muscle growth and recovery.

Uploaded by

devgnricky
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

DOUBLE MUSCLE TRAINING – 2-HOUR GYM WEEKLY ROUTINE

DAY 1 — Chest + Triceps

Chest (60 min)

- Bench Press — 5×5

- Incline Dumbbell Press — 4×8

- Weighted Dips — 3×8

- Chest Press Machine — 3×10

- Cable Fly — 3×12

Triceps (45–60 min)

- Skull Crushers — 3×10

- Rope Pushdowns — 3×15

- Overhead Dumbbell Extension — 3×12

- Bench Dips — to failure

DAY 2 — Back + Biceps

Back (60 min)

- Deadlift — 5×3

- Barbell Rows — 4×6

- Lat Pulldown — 4×10

- Seated Row — 3×12

- Face Pulls — 3×15

Biceps (45–60 min)

- Barbell Curl — 4×8

- Hammer Curl — 3×10

- Preacher Curl — 3×12


- Cable Curl — 3×12–15

DAY 3 — Shoulders + Traps

Shoulders (60 min)

- Overhead Press — 5×5

- Dumbbell Shoulder Press — 4×8

- Side Lateral Raises — 4×15

- Rear Delt Machine — 3×15

Traps (45–60 min)

- Barbell Shrugs — 4×12

- Dumbbell Shrugs — 3×15

- Upright Row — 3×10

- Behind-the-back Shrugs — 3×12

DAY 4 — Legs + Calves

Legs (60 min)

- Squats — 5×5

- Romanian Deadlift — 4×8

- Leg Press — 4×12

- Walking Lunges — 3×20 steps

Calves & Glutes (45–60 min)

- Calf Raises — 4×20

- Seated Calf Raise — 3×15

- Hip Thrust — 3×10–12

- Hamstring Curl — 3×15

DAY 5 — Chest + Biceps (Pump Day)


Chest (45–60 min)

- Incline Machine Press — 4×12

- Cable Fly — 4×15

- Push-ups — failure

Biceps (45–60 min)

- Alt Dumbbell Curl — 4×12

- Spider Curl — 3×12

- Cable Curl — 3×15

- Reverse Curl — 3×15

DAY 6 — Back + Shoulders (Pump Day)

Back (45–60 min)

- Pull-ups — 4×8–10

- Lat Pulldown — 3×12

- Cable Row — 3×15

Shoulders (45–60 min)

- Side Raises — 5×15

- Rear Delt Fly — 4×15

- Machine Shoulder Press — 3×12

DAY 7 — Rest / Recovery

- Light walking

- Stretching

- Foam rolling

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