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Gym Workout Routines - Bodybuilding 2-Day Split Workout

Dumbbell Supination Curls

Another workout from the highly acclaimed workout book Gym Workouts: Maps to Success. Natural Bodybuilding Champion Matt (pictured) followed workouts such as these in order to achieve his physique success and win countless competitions without the use of performance enhancing drugs. See 'More in this Section' for another 2-day split bodybuilding workout, as well as a more advanced 3-day split workout, also used by Matt. 

These gym workouts (& more) can also be found on our free-to-download workout app GP Shuffle.

If you're unsure how to perform any exercise, see our Exercise Index.

For further easy-upgrade workout ideas, review the article 'Gym Workout Upgrade Options'.

Bodybuilding 2-Day Split Gym Workout:

Sample Gym Routine - Bodybuilding 2
Weeks - 1 to 6

Training Days - Weights 4 Times a Week (i.e. Monday & Thursday Workout A, Tuesday & Friday Workout B).
Cardio 2 Times a Week (i.e. Wednesday & Saturday).

Working Sets - 4 (2 mins. rest between sets)
Repetitions - 12 to 8
Percentage of 1 RM (if applicable) - 70 to 85%

2-Day Split Workout A:

WORKOUT A
No.
EXERCISE
TARGET AREA
1
Superset Alternate Smith Lunges with Hack Squat (Smith)
Quadriceps (Thighs)
2
Superset Lying Leg Curl with Stiff-Leg Deadlifts
Hamstrings (Leg Biceps)
3
Superset Incline Dumbbell Flyes with Incline Dumbbell Press
Pectoralis Major - Clavicular Fibres (Upper Chest)
4
Flat Bench Press
Pectoralis Major (Chest)
5
Dips
Triceps (Arm)

IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

2-Day Split Workout B:

WORKOUT B
No.
EXERCISE
TARGET AREA
1
Superset Dumbbell Lateral Raises* with Dumbbell Shoulder Press
Deltoids (Shoulders)
2
Superset Wide-Grip Upright Rows (Smith) with Shrugs (Smith)
Trapezius (Traps)
3
Superset Straight-Arm Pulldonws & Wide-Grip Pull-Ups
Latissimus Dorsi (Back)
4
Superset Recline Dumbbell Curls with Reverse-Grip Pull-Ups
Biceps (Arm)
5
Superset Lying Hip Flexion with Sit-Ups
Abdominals & Hip Flexors (Stomach)

IMPORTANT NOTES: Relevant stretching and several warm-up sets are advisable before performing each exercise.

*ANOTHER IMPORTANT NOTE: To avoid possible injury, start movement a few inches away from your thigh, as the far weaker
Supraspinatus (Rotator Cuff Muscle) initiates lateral arm movement.

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