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#2 WORKOUTS A DAY PLAN HOW TO#
#2 WORKOUTS A DAY PLAN FULL#

The simplest way to do the latter is to do one or two sets of each exercise from the workout you’re about to do, using either very light dumbbells or an unloaded barbell. It involves doing seven moves like downward dog walk-outs and lunges with rotation that warm up muscles all over the body, then going into workout-specific exercises.

#2 WORKOUTS A DAY PLAN HOW TO#

How To Warm UpĪhead of tackling any of the workouts in this plan we highly recommend completing this gym warm-up routine. Keep each rep smooth and controlled so your muscles – not momentum – do the work. The accumulated time under tension increases your heart rate to burn fat and break down muscle tissue so it’s rebuilt bigger and stronger. Keep your wits about you, because not every exercise begins with you lowering the weight, in which case you need to follow the third number rather than the first. The first digit indicates how long in seconds you take to lower the weight, the second how long you pause at the bottom of the move, the third how long you take to lift the weight, and the final digit how long you pause at the top.

#2 WORKOUTS A DAY PLAN FULL#

To get the full effect from these workouts, you need to stick to the four-digit tempo code for each exercise. Simply do the four workouts in order every week, sticking to the exercises, sets, reps, tempo (explained below) and rest periods detailed. That’s so you leave a day’s rest between upper-body focused sessions.Īll four weekly workouts are made up of five moves, which you’ll perform as straight sets, so you’ll simply work through moves 1 to 5 in order. A recommended schedule is to do the workouts on Mondays, Wednesdays, Fridays and Saturdays. Then, pull the bar down to your chest before returning slowly to the starting position.The first workout of each week targets your chest and triceps, the second your back and biceps, the third your legs and chest, and the fourth your back and shoulders. Make sure you're seated on a bench or kneeling on the floor. Lat pull down: Using a cable machine, grab the bar with your palms facing away and shoulder width apart.With a dumbbell in your other hand, row your elbow up to your side until it's parallel with the floor. Rest your corresponding knee on the bench, keep your other leg out to the side, and your foot flat on the floor. Dumbbell single-arm row: Place one hand under your shoulder, arm straight, on a bench.Raise both arms out to the side, squeezing your shoulder blades together.

Reverse fly: With your feet shoulder-width apart, bend slightly at your waist, holding a dumbbell in each hand.

Lateral raise: Standing or sitting with a dumbbell in each hand and arms at your sides, engage your core, and slowly lift the weights out to the side until your arms are parallel to the floor.

Press the weights up until your arms are straight and the weights touch overhead.

Shoulder press: Either seated or standing, hold a dumbbell in each hand at shoulder height with your palms facing away and elbows bent at a 90-degree angle.

Push through your heels to return to the starting position. Keeping your torso straight, bend your knees until your back knee is a few inches from the floor and your front thigh is parallel to the floor.

Lunges: Stand in a split stance, so one foot is a few feet in front of the other.

Keeping your feet planted on the ground, push your hips up, squeezing the butt, until your knees are at a 90-degree angle.

Hip thrusts: Sit on the ground with your shoulders on a bench or stable chair behind you.

Slowly lower the weights back to the floor. Lift the weights by driving your hips forward while keeping your back flat.

Deadlifts: With your feet shoulder-width apart, push your butt back, bend your knees slightly, and bend forward (keeping your back straight) to grasp a barbell or pair of dumbbells with your hands.

Keep your feet shoulder-width apart and keep your feet flat on the floor.

Squats: Lower yourself like you're sitting in a chair.