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2-Body Part Workout Plan Guide

The document outlines a 7-day workout plan focusing on different muscle groups each day, including chest, triceps, back, biceps, shoulders, abs, legs, and glutes. Each workout includes specific exercises with recommended sets and repetitions, along with notes on warm-up, rest, progressive overload, and stretching. Day 7 is designated for rest or active recovery activities.

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12K views3 pages

2-Body Part Workout Plan Guide

The document outlines a 7-day workout plan focusing on different muscle groups each day, including chest, triceps, back, biceps, shoulders, abs, legs, and glutes. Each workout includes specific exercises with recommended sets and repetitions, along with notes on warm-up, rest, progressive overload, and stretching. Day 7 is designated for rest or active recovery activities.

Uploaded by

rohitsinghbisht000
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

2-Body Part Workout Plan

Day 1: Chest + Triceps

- Chest:

- Bench Press (Barbell/Dumbbell) - 4 sets x 8-12 reps

- Incline Dumbbell Press - 3 sets x 10-12 reps

- Chest Flys (Machine or Dumbbell) - 3 sets x 12-15 reps

- Triceps:

- Tricep Dips - 4 sets x 10-12 reps

- Tricep Rope Pushdowns - 3 sets x 12-15 reps

- Overhead Dumbbell Tricep Extension - 3 sets x 10-12 reps

Day 2: Back + Biceps

- Back:

- Pull-Ups/Lat Pulldown - 4 sets x 8-12 reps

- Barbell Rows - 3 sets x 10-12 reps

- Seated Cable Rows - 3 sets x 12-15 reps

- Biceps:

- Barbell Curls - 4 sets x 10-12 reps

- Hammer Curls - 3 sets x 12-15 reps

- Concentration Curls - 3 sets x 12-15 reps

Day 3: Shoulders + Abs

- Shoulders:

- Overhead Dumbbell Press - 4 sets x 10-12 reps

- Lateral Raises - 3 sets x 12-15 reps


- Rear Delt Flys - 3 sets x 12-15 reps

- Abs:

- Hanging Leg Raises - 4 sets x 12-15 reps

- Russian Twists - 3 sets x 20 reps (10 each side)

- Plank Hold - 3 sets of 60 seconds

Day 4: Legs + Glutes

- Legs:

- Squats (Barbell or Dumbbell) - 4 sets x 8-12 reps

- Leg Press - 3 sets x 10-12 reps

- Leg Curls - 3 sets x 12-15 reps

- Glutes:

- Hip Thrusts - 4 sets x 10-12 reps

- Glute Bridges - 3 sets x 12-15 reps

- Cable Kickbacks - 3 sets x 12-15 reps (each leg)

Day 5: Chest + Biceps

- Chest:

- Incline Bench Press - 4 sets x 8-12 reps

- Dumbbell Pullover - 3 sets x 10-12 reps

- Pec Deck (Machine Flys) - 3 sets x 12-15 reps

- Biceps:

- Preacher Curls - 4 sets x 10-12 reps

- Dumbbell Curls - 3 sets x 12-15 reps

- Zottman Curls - 3 sets x 12-15 reps

Day 6: Back + Triceps


- Back:

- Deadlifts - 4 sets x 6-10 reps

- T-Bar Rows - 3 sets x 10-12 reps

- One-Arm Dumbbell Rows - 3 sets x 12-15 reps

- Triceps:

- Close-Grip Bench Press - 4 sets x 10-12 reps

- Skull Crushers - 3 sets x 12-15 reps

- Dumbbell Kickbacks - 3 sets x 12-15 reps

Day 7: Rest or Active Recovery

- Light cardio, stretching, or yoga.

Notes:

1. Warm-Up: Begin each session with 5-10 minutes of dynamic warm-ups or light cardio.

2. Rest Between Sets: 60-90 seconds for compound lifts, 30-60 seconds for isolation exercises.

3. Progressive Overload: Gradually increase weight or reps over time.

4. Stretch: Cool down and stretch after each session.

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