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2 Day Full Body Routine


If you can only work out 2 days a week but have at least an hour on each day then this dumbbell workout routine is what you need! The 2 day full body workout routine is not for beginners but more for intermediate and advanced experienced exercisers. If you are a beginner then I suggest you head over to our routines page and select one of the beginner workout routines. This 2 day routine is designed around a full body workout that will leave your whole body begging for mercy after you finish this workout. This routine is on the higher side of the rep range so expect to gain more muscle volumization and fat loss. If you would like to use this routine more for strength gaining then I recommend you lower your rep range in the 6-8 with 4 sets and with heavier weights.

 

 

Rest time between sets: 1 minute. Since this routine is geared more towards fat loss you need to keep up the pace.

 

 

Typical 2 day/week setup:

Option 1:

                             Week 1          Week 2

Monday              Routine A        Routine A

Thursday            Routine B        Routine B

 

Option 2:

                             Week 1          Week 2

Tuesday              Routine A        Routine A

Friday                 Routine B        Routine B

 

Option 3:

                             Week 1          Week 2

Wednesday        Routine A        Routine A

Saturday             Routine B        Routine B

 

 

dumbbell flyes 2 Day Full Body Routine

 

2 Day Full Body Routine

 

Routine A:

Dumbbell Squats  4 sets x 12 reps

Dumbbell Step Ups 4 sets x 12 reps

Dumbbell Bench Press  4 sets x 12 reps

Dumbbell Bent Over Row 4 sets x 12 reps

Standing Overhead Press 4 sets x 12 reps

Dumbbell Upright Row 4 sets x 12 reps

Dumbbell Tricep Extension 4 sets x 12 reps

Dumbbell Hammer Curl 4 sets x 12 reps

 

 


 

Routine B:

Dumbbell Deadlift  4 sets x 12 reps

Dumbbell Bulgarian Split Squats  4 sets x 12 reps

Dumbbell One Arm Row 3 sets x 12 reps

Dumbbell Incline Bench Press  4 sets x 12 reps

Dumbbell Flies 3 sets x 12 reps

Dumbbell Side Lateral Raises 4 sets x 12 reps

Dumbbell Bicep Curl 4 sets x 12 reps

Dumbbell Tricep Kickbacks 4 sets x 12 reps

 

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