Free personalized workout plan

Body Recomposition 2 Day Split

By Melvyn Yeo

Experience

Beginner (1-2 years)

Days per week

2 days

Time

42 minutes

Genders

Goals

Build Muscle (Female | Male)

Fat Loss (Female | Male)

Description

Workout DescriptionThis 2 day workout is great for new trainees or more advanced trainees who want to maximise their training time in the gym, and complete a fat loss and muscle building phase t

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Source

Equipment

Box, Cable, Dumbbell, Machine

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

42 minutes

Genders

Days per week

2 days

Goals

Build Muscle (Female | Male)

Fat Loss (Female | Male)

Description

Workout DescriptionThis 2 day workout is great for new trainees or more advanced trainees who want to maximise their training time in the gym, and complete a fat loss and muscle building phase t

Show More

Equipment

Box, Cable, Dumbbell, Machine

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Workout 2

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Day 1

Exercise	Sets	Reps	Rest	Notes
1A. Elevated Front-Foot Barbell Split Squat ▶	2 - 3 sets	12 - 15 reps	60s	Start with the non dominant leg first, if one is a right handed the left leg being elevated and for left handed right leg to start. Start with one leg and move the upper body exercise to give the legs and grip rest. After one leg move to dumbbell press before moving back to dominant leg.
1B. Incline Dumbbell Press ▶	2 - 3 sets	12 - 15 reps	60s	Neutral grip palms facing one another
2A. Hyperextension ▶	2 - 3 sets	12 - 15s	60s
2B. Neutral Close Grip Lat Pull Down Neutral Grip Lat Pulldown (Exercises.com.au) by Exercises.com.au	2 - 3 sets	12 - 15 reps	60s
3A. Face Pull ▶	2 - 3 sets	12 - 15 reps	60s
3B. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	2 - 3 sets	12 - 15 reps	60s	Palms facing forward
3C. Dumbbell Incline Triceps Extension ▶	2 - 3 sets	12 - 15 reps	60s

Workout 2

Exercise	Sets	Reps	Rest	Notes
1A. Goblet Squat ▶	2 - 3 sets	12 - 15 reps	60s
1B. Seated Cable Row ▶	2 - 3 sets	12 - 15 reps	60s
2A. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	2 - 3 sets	12 - 15 reps	60s
2B. Seated Machine Shoulder (Military) Press ▶	2 - 3 sets	12 - 15 reps	60s	Dumbbell shoulder press if there isn't a machine, palms facing one another.
3A. Alternate Seated Hammer Curl ▶	2 - 3 sets	12 - 15 reps	60s
3B. Cable Tricep Extension ▶	2 - 3 sets	12 - 15 reps	60s
3C. Dumbbell Lateral Raise ▶	2 - 3 sets	12 - 15 reps	60s

Week 1

Day 1

Exercise	Sets	Reps	Rest	Notes
1A. Elevated Front-Foot Barbell Split Squat ▶	2 - 3 sets	12 - 15 reps	60s	Start with the non dominant leg first, if one is a right handed the left leg being elevated and for left handed right leg to start. Start with one leg and move the upper body exercise to give the legs and grip rest. After one leg move to dumbbell press before moving back to dominant leg.
1B. Incline Dumbbell Press ▶	2 - 3 sets	12 - 15 reps	60s	Neutral grip palms facing one another
2A. Hyperextension ▶	2 - 3 sets	12 - 15s	60s
2B. Neutral Close Grip Lat Pull Down Neutral Grip Lat Pulldown (Exercises.com.au) by Exercises.com.au	2 - 3 sets	12 - 15 reps	60s
3A. Face Pull ▶	2 - 3 sets	12 - 15 reps	60s
3B. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	2 - 3 sets	12 - 15 reps	60s	Palms facing forward
3C. Dumbbell Incline Triceps Extension ▶	2 - 3 sets	12 - 15 reps	60s

Workout 2

Exercise	Sets	Reps	Rest	Notes
1A. Goblet Squat ▶	2 - 3 sets	12 - 15 reps	60s
1B. Seated Cable Row ▶	2 - 3 sets	12 - 15 reps	60s
2A. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	2 - 3 sets	12 - 15 reps	60s
2B. Seated Machine Shoulder (Military) Press ▶	2 - 3 sets	12 - 15 reps	60s	Dumbbell shoulder press if there isn't a machine, palms facing one another.
3A. Alternate Seated Hammer Curl ▶	2 - 3 sets	12 - 15 reps	60s
3B. Cable Tricep Extension ▶	2 - 3 sets	12 - 15 reps	60s
3C. Dumbbell Lateral Raise ▶	2 - 3 sets	12 - 15 reps	60s

Week 1

Day 1

Exercise	Sets	Reps	Rest	Notes
1A. Elevated Front-Foot Barbell Split Squat ▶	2 - 3 sets	12 - 15 reps	60s	Start with the non dominant leg first, if one is a right handed the left leg being elevated and for left handed right leg to start. Start with one leg and move the upper body exercise to give the legs and grip rest. After one leg move to dumbbell press before moving back to dominant leg.
1B. Incline Dumbbell Press ▶	2 - 3 sets	12 - 15 reps	60s	Neutral grip palms facing one another
2A. Hyperextension ▶	2 - 3 sets	12 - 15s	60s
2B. Neutral Close Grip Lat Pull Down Neutral Grip Lat Pulldown (Exercises.com.au) by Exercises.com.au	2 - 3 sets	12 - 15 reps	60s
3A. Face Pull ▶	2 - 3 sets	12 - 15 reps	60s
3B. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	2 - 3 sets	12 - 15 reps	60s	Palms facing forward
3C. Dumbbell Incline Triceps Extension ▶	2 - 3 sets	12 - 15 reps	60s

Workout 2

Exercise	Sets	Reps	Rest	Notes
1A. Goblet Squat ▶	2 - 3 sets	12 - 15 reps	60s
1B. Seated Cable Row ▶	2 - 3 sets	12 - 15 reps	60s
2A. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	2 - 3 sets	12 - 15 reps	60s
2B. Seated Machine Shoulder (Military) Press ▶	2 - 3 sets	12 - 15 reps	60s	Dumbbell shoulder press if there isn't a machine, palms facing one another.
3A. Alternate Seated Hammer Curl ▶	2 - 3 sets	12 - 15 reps	60s
3B. Cable Tricep Extension ▶	2 - 3 sets	12 - 15 reps	60s
3C. Dumbbell Lateral Raise ▶	2 - 3 sets	12 - 15 reps	60s

Week 1

Day 1

Exercise	Sets	Reps	Rest	Notes
1A. Elevated Front-Foot Barbell Split Squat ▶	2 - 3 sets	12 - 15 reps	60s	Start with the non dominant leg first, if one is a right handed the left leg being elevated and for left handed right leg to start. Start with one leg and move the upper body exercise to give the legs and grip rest. After one leg move to dumbbell press before moving back to dominant leg.
1B. Incline Dumbbell Press ▶	2 - 3 sets	12 - 15 reps	60s	Neutral grip palms facing one another
2A. Hyperextension ▶	2 - 3 sets	12 - 15s	60s
2B. Neutral Close Grip Lat Pull Down Neutral Grip Lat Pulldown (Exercises.com.au) by Exercises.com.au	2 - 3 sets	12 - 15 reps	60s
3A. Face Pull ▶	2 - 3 sets	12 - 15 reps	60s
3B. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	2 - 3 sets	12 - 15 reps	60s	Palms facing forward
3C. Dumbbell Incline Triceps Extension ▶	2 - 3 sets	12 - 15 reps	60s

Workout 2

Exercise	Sets	Reps	Rest	Notes
1A. Goblet Squat ▶	2 - 3 sets	12 - 15 reps	60s
1B. Seated Cable Row ▶	2 - 3 sets	12 - 15 reps	60s
2A. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	2 - 3 sets	12 - 15 reps	60s
2B. Seated Machine Shoulder (Military) Press ▶	2 - 3 sets	12 - 15 reps	60s	Dumbbell shoulder press if there isn't a machine, palms facing one another.
3A. Alternate Seated Hammer Curl ▶	2 - 3 sets	12 - 15 reps	60s
3B. Cable Tricep Extension ▶	2 - 3 sets	12 - 15 reps	60s
3C. Dumbbell Lateral Raise ▶	2 - 3 sets	12 - 15 reps	60s

Date Created: 12/26/18, 4:43 AM

Last Updated: 9/12/20, 9:40 PM

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