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

Female, Male

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

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

42 minutes

Genders

Female, Male

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

50%

Workout Type

Full Body

Avg Cardio Intensity

30%

Workout Overview

Week 1

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 WeekSee Next Workout Week

Week 1



ExerciseSetsRepsRestNotes
1A. Elevated Front-Foot Barbell Split Squat
Elevated Front-Foot Barbell Split Squat
2 - 3 sets12 - 15 reps60s
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
Incline Dumbbell Press
2 - 3 sets12 - 15 reps60s
Neutral grip palms facing one another
2A. Hyperextension
Hyperextension
2 - 3 sets12 - 15s60s
2B. Neutral Close Grip Lat Pull Down2 - 3 sets12 - 15 reps60s
3A. Face Pull
Face Pull
2 - 3 sets12 - 15 reps60s
3B. Standing Dumbbell Biceps Curl2 - 3 sets12 - 15 reps60s
Palms facing forward
3C. Dumbbell Incline Triceps Extension
Dumbbell Incline Triceps Extension
2 - 3 sets12 - 15 reps60s

Workout 2

Scroll to top

ExerciseSetsRepsRestNotes
1A. Goblet Squat
Goblet Squat
2 - 3 sets12 - 15 reps60s
1B. Seated Cable Row
Seated Cable Row
2 - 3 sets12 - 15 reps60s
2A. Lying Leg Curls2 - 3 sets12 - 15 reps60s
2B. Seated Machine Shoulder (Military) Press
Seated Machine Shoulder (Military) Press
2 - 3 sets12 - 15 reps60s
Dumbbell shoulder press if there isn't a machine, palms facing one another.
3A. Alternate Seated Hammer Curl
Alternate Seated Hammer Curl
2 - 3 sets12 - 15 reps60s
3B. Cable Tricep Extension
Cable Tricep Extension
2 - 3 sets12 - 15 reps60s
3C. Dumbbell Lateral Raise
Dumbbell Lateral Raise
2 - 3 sets12 - 15 reps60s

Week 1



ExerciseSetsRepsRestNotes
1A. Elevated Front-Foot Barbell Split Squat
Elevated Front-Foot Barbell Split Squat
2 - 3 sets12 - 15 reps60s
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
Incline Dumbbell Press
2 - 3 sets12 - 15 reps60s
Neutral grip palms facing one another
2A. Hyperextension
Hyperextension
2 - 3 sets12 - 15s60s
2B. Neutral Close Grip Lat Pull Down2 - 3 sets12 - 15 reps60s
3A. Face Pull
Face Pull
2 - 3 sets12 - 15 reps60s
3B. Standing Dumbbell Biceps Curl2 - 3 sets12 - 15 reps60s
Palms facing forward
3C. Dumbbell Incline Triceps Extension
Dumbbell Incline Triceps Extension
2 - 3 sets12 - 15 reps60s

Workout 2

Scroll to top

ExerciseSetsRepsRestNotes
1A. Goblet Squat
Goblet Squat
2 - 3 sets12 - 15 reps60s
1B. Seated Cable Row
Seated Cable Row
2 - 3 sets12 - 15 reps60s
2A. Lying Leg Curls2 - 3 sets12 - 15 reps60s
2B. Seated Machine Shoulder (Military) Press
Seated Machine Shoulder (Military) Press
2 - 3 sets12 - 15 reps60s
Dumbbell shoulder press if there isn't a machine, palms facing one another.
3A. Alternate Seated Hammer Curl
Alternate Seated Hammer Curl
2 - 3 sets12 - 15 reps60s
3B. Cable Tricep Extension
Cable Tricep Extension
2 - 3 sets12 - 15 reps60s
3C. Dumbbell Lateral Raise
Dumbbell Lateral Raise
2 - 3 sets12 - 15 reps60s

Week 1



ExerciseSetsRepsRestNotes
1A. Elevated Front-Foot Barbell Split Squat
Elevated Front-Foot Barbell Split Squat
2 - 3 sets12 - 15 reps60s
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
Incline Dumbbell Press
2 - 3 sets12 - 15 reps60s
Neutral grip palms facing one another
2A. Hyperextension
Hyperextension
2 - 3 sets12 - 15s60s
2B. Neutral Close Grip Lat Pull Down2 - 3 sets12 - 15 reps60s
3A. Face Pull
Face Pull
2 - 3 sets12 - 15 reps60s
3B. Standing Dumbbell Biceps Curl2 - 3 sets12 - 15 reps60s
Palms facing forward
3C. Dumbbell Incline Triceps Extension
Dumbbell Incline Triceps Extension
2 - 3 sets12 - 15 reps60s

Workout 2

Scroll to top

ExerciseSetsRepsRestNotes
1A. Goblet Squat
Goblet Squat
2 - 3 sets12 - 15 reps60s
1B. Seated Cable Row
Seated Cable Row
2 - 3 sets12 - 15 reps60s
2A. Lying Leg Curls2 - 3 sets12 - 15 reps60s
2B. Seated Machine Shoulder (Military) Press
Seated Machine Shoulder (Military) Press
2 - 3 sets12 - 15 reps60s
Dumbbell shoulder press if there isn't a machine, palms facing one another.
3A. Alternate Seated Hammer Curl
Alternate Seated Hammer Curl
2 - 3 sets12 - 15 reps60s
3B. Cable Tricep Extension
Cable Tricep Extension
2 - 3 sets12 - 15 reps60s
3C. Dumbbell Lateral Raise
Dumbbell Lateral Raise
2 - 3 sets12 - 15 reps60s

Week 1



ExerciseSetsRepsRestNotes
1A. Elevated Front-Foot Barbell Split Squat
Elevated Front-Foot Barbell Split Squat
2 - 3 sets12 - 15 reps60s
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
Incline Dumbbell Press
2 - 3 sets12 - 15 reps60s
Neutral grip palms facing one another
2A. Hyperextension
Hyperextension
2 - 3 sets12 - 15s60s
2B. Neutral Close Grip Lat Pull Down2 - 3 sets12 - 15 reps60s
3A. Face Pull
Face Pull
2 - 3 sets12 - 15 reps60s
3B. Standing Dumbbell Biceps Curl2 - 3 sets12 - 15 reps60s
Palms facing forward
3C. Dumbbell Incline Triceps Extension
Dumbbell Incline Triceps Extension
2 - 3 sets12 - 15 reps60s

Workout 2

Scroll to top

ExerciseSetsRepsRestNotes
1A. Goblet Squat
Goblet Squat
2 - 3 sets12 - 15 reps60s
1B. Seated Cable Row
Seated Cable Row
2 - 3 sets12 - 15 reps60s
2A. Lying Leg Curls2 - 3 sets12 - 15 reps60s
2B. Seated Machine Shoulder (Military) Press
Seated Machine Shoulder (Military) Press
2 - 3 sets12 - 15 reps60s
Dumbbell shoulder press if there isn't a machine, palms facing one another.
3A. Alternate Seated Hammer Curl
Alternate Seated Hammer Curl
2 - 3 sets12 - 15 reps60s
3B. Cable Tricep Extension
Cable Tricep Extension
2 - 3 sets12 - 15 reps60s
3C. Dumbbell Lateral Raise
Dumbbell Lateral Raise
2 - 3 sets12 - 15 reps60s

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


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

Similar Workouts

More Workouts by Melvyn Yeo

Similiar full body workouts

Workouts with similar equipment

2 day workouts that are 42 minutes

Workouts with similar exertion and cardio intensity

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.