Workout Routine

Free

2-Day Full Body

by chronometer

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Starting TM is 85% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Day 1

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% TM
27 lbs
10
100 sec
2
70% TM
27 lbs
10
100 sec
3
70% TM
27 lbs
10 +
amrap
100 sec

leg extension

3×10+

Machine Chest Press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
27 lbs
10
100 sec
2
70% TM
27 lbs
10
100 sec
3
70% TM
27 lbs
10 +
amrap
100 sec

Machine Chest Press

3×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
27 lbs
10
100 sec
2
70% TM
27 lbs
10
100 sec
3
70% TM
27 lbs
10 +
amrap
100 sec

leg curl

3×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
27 lbs
10
100 sec
2
70% TM
27 lbs
10
100 sec
3
70% TM
27 lbs
10 +
amrap
100 sec

lat pulldown

3×10+

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
15 lbs
10
100 sec
2
70% TM
15 lbs
10
100 sec
3
70% TM
15 lbs
10 +
amrap
100 sec

goblet squat

3×10+

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
70% TM
15 lbs
10
100 sec
2
70% TM
15 lbs
10
100 sec
3
70% TM
15 lbs
10 +
amrap
100 sec

overhead triceps extensions

3×10+

Day 2

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% TM
27 lbs
10
100 sec
2
70% TM
27 lbs
10
100 sec
3
70% TM
27 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

leg extension

3×10+

Machine Chest Press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
27 lbs
10
100 sec
2
70% TM
27 lbs
10
100 sec
3
70% TM
27 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Machine Chest Press

3×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
27 lbs
10
100 sec
2
70% TM
27 lbs
10
100 sec
3
70% TM
27 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

leg curl

3×10+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
27 lbs
10
100 sec
2
70% TM
27 lbs
10
100 sec
3
70% TM
27 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

lat pulldown

3×10+

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
20 lbs
10
100 sec
2
70% TM
20 lbs
10
100 sec
3
70% TM
20 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 8 lbs.

goblet squat

3×10+

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
70% TM
15 lbs
10
100 sec
2
70% TM
15 lbs
10
100 sec
3
70% TM
15 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

overhead triceps extensions

3×10+