The Five Steps Needed For Putting Two-a-day Workout Routine Into Action

The Five Steps Needed For Putting Two-a-day Workout Routine Into Action.

The Five Steps Needed For Putting Two-a-day Workout Routine Into Action If you’re someone who just can’t wait to get back to your gym or workout area as soon as you leave it, or are in desperate need to achieve your goals, then a two-a-day Workout routine for you. It isn’t just good for health but also increases your performance. You can split up your workouts and achieve your aim in a far lesser time. If you feel like this type of training is only suitable for the pros, then here you’re wrong. Even regular exercisers can practice this as well. 

 

The Five Steps Needed For Putting Two-a-day Workout Routine Into Action-2

 

Let’s look at some of the advantages of a two-a-day workout routine. 

  • More calories burn: the more time you spend in the gym, the more calories you get to burn. If you want to lose weight, this is the perfect opportunity. 
  • Fit in more exercise types: you can try different types of exercises. So different types of training in the morning and evening to gain more strength. 
  • Shedding extra pounds: if you’re stuck with some last few stubborn pounds, then a two-a-day workout routine can do an excellent job with that. 
  • More energy: working out as a second session in the afternoon or evening can help generate more energy if you’re feeling dull by the end of the day. 

How to do it?

Split your workout routine into an a.m. session and p.m. session except day 1. Keep Tuesday and Friday off in the first week and Monday in the next. Keep following this routine by practising in the following manner. 

 

 

 

Day 1: Quads and Hams 

  • Lying leg curl ( 4 reps: 12)
  • Squats ( 4 reps: 12, 10, 8, 6)
  • Leg press ( 4 reps: 8)
  • Hack squats ( 3 reps: 15)

Day2: Chest and Shoulder 

  • Neutral grip machine press ( 6 reps: 8)
  • Pec minor dip ( 3 reps: 5)
  • Ladder pushup ( 1 rep to as much as you can)

 Shoulders hard 

  • Heavy lateral swing (4 reps: 35)
  • Cage press ( 4 reps: 6)

Day 3: Hamstrings and Back 

Upper back 

  • Meadows Row ( 3 Reps: 8)
  • Dumbbell pullover ( 3 reps: 12)
  • Medium Grip pull-up ( 3 reps: 12)
  • Stretcher ( 3 reps: 10)
  • Barbell shrug ( 2 reps: 15)

Hamstring

  • Stiff leg deadlift ( 4 reps: 15, 12, 9, 6)
  • Seated leg curl ( 3 reps: 15)
  • Deficit deadlift ( 5 reps: 5)
  • Reverse hyperextension (3 reps: 12)

Day4: Chest and Shoulder

Chest

  • Decline Dumbbell Press ( 3 reps: 8)
  • Incline bench press ( 4 reps: 12, 10, 8, 6)
  • Reverse band bench press ( 6 reps: 5)

Shoulders

  • Band pull-apart ( 3 reps: 15)
  • Machine rear-delt flye ( 4 reps: 25)
  • 6-way shoulder raise ( 4 reps: 10)

Day 5: Arm, Calf, and Ab

Biceps 

  • Seated dumbbell curl ( 3 reps: 12)
  • Cross-body hammer curl ( 3 reps: 10 each arm)
  • EZ bar preacher curl ( 3 reps: 8)
  • Calf raises on a leg press with bands (3 reps as many as possible)
  • Seated calf raise ( 2 reps: 12)

Abs/triceps

  • Rope pushdown ( 4 reps: 12)
  • The dip between benches ( 3 reps to failure)
  • EZ bar incline extension (3 reps: 15)
  • Banded ab crunch ( 4 reps: 10)
  • V-up ( 4 reps to failure)
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