Your busy schedule only allows for two training sessions per week? This workout plan combines compound and isolated exercises. You train your lower body on day one and your upper body on day two.
Exercise ID: 00441
Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 55.84
Average per rep (lbs)*: 123.10
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00443
Description: Hold a dumbbell in each hand and stand upright with the dumbbells hanging by your sides. Inhale as you take a large step forward with one leg and bend the knee of that leg until there is a 90 degree angle between your thigh and your calf. The knee of your other (back) leg should almost touch the floor. Exhale as you drive back up with your front leg and step back into the standing position. You have completed your first repetition. Repeat the same motion with your opposite leg. Keep alternating the leg with each lunge.
Average per rep (kg)*: 25.40
Average per rep (lbs)*: 55.99
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00201
Description: Sit on the leg extension machine. Adjust the weight. The backs of your thighs should fully rest on the seat and your back should be fully supported by the back rest. Lock your feet under the foot pads of the lever with the pads resting slightly above your ankles. Grasp the side handles for support. Exhale as you lift the foot pad forward and upward until your legs are fully extended. Hold there for one second and then inhale as you return to the starting position.You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 48.28
Average per rep (lbs)*: 106.45
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00214
Description: Adjust the weight of the machine. Then lie face down on the bench and lock your legs under the lever pads. The lever pads should be positioned just above your heels. Grasp the side handles firmly for support. Exhale as you bend your knees and curl the lever until it touches the back of your thighs. Hold for one second in this position. Then inhale as you lower the lever back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 43.35
Average per rep (lbs)*: 95.57
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00366
Description: Stand on the calf raise machine with the levers resting on your shoulders. Position the balls of your feet on the platform, with the arches and heels of your feet extending off the platform. Grasp the handles for support. Exhale as you raise your heels by using your calf muscles and push the shoulder levers up as far as possible. Hold in this position for one second. Inhale as you lower the levers until you feel a slight stretch in your calves. Keep your body straight during the whole motion. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 56.24
Average per rep (lbs)*: 123.98
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00125
Description: Hang from a bar using a shoulder-width pronated grip. Your feet must not touch the ground. Straighten your lower back and try not to arch your back. Exhale as you slowly raise your knees until your thighs form a 90 degree angle with your calves. Keep your body still and legs together during the motion. Inhale as you slowly lower your knees to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average reps per set*: 14.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00020
Description: Hold a dumbbell in each hand, sit on a flat bench and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest. Tuck your elbows in to approximately a 45-degree angle. Place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face. Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 36.55
Average per rep (lbs)*: 80.58
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00026
Description: Stand over a barbell, the bar should line up with your toes. Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head. Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core. Hold for a count of two and squeeze your back. Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. On completion of your last rep, lower the barbell to the floor.
Average per rep (kg)*: 42.95
Average per rep (lbs)*: 94.68
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00445
Description: Adjust the Smith machine bar to upper-chest height and secure it with the safety pins. Then load the bar as needed. Stand under the bar and grasp it with both hands. Hands should be a little wider than shoulder-width apart. Unlatch the bar from the Smith machine by rotating it. The bar should rest on your upper chest. Exhale as you press the bar upward until your arms are almost fully extended. Inhale as you lower the bar in a controlled motion until it touches your upper chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. After your last rep, rotate the bar to latch it back onto the rail while the bar rests on your upper chest.
Average per rep (kg)*: 26.08
Average per rep (lbs)*: 57.49
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00197
Description: Adjust bench to a 30 to 45 degree angle. Grab a dumbbell in each hand, sit down on the bench, dumbbells resting on your upper thighs. Then lie down on the bench with your chest and torso pressed into the bench. Hold a dumbbell in each hand and let your arms hang down so that they are perpendicular to the inclined part of the bench. This marks your starting position.While you exhale, move your arms backwards by squeezing your shoulder blades. Arms should be slightly bent in the elbows. Pause shortly once your arms are parallel to the floor. Then return to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 18.45
Average per rep (lbs)*: 40.68
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00196
Description: Stand upright and hold a dumbbell in each hand with the dumbbells hanging down by your sides. Keep your elbows slightly bent during the whole exercise. Exhale as you raise both arms to the sides until your arms form one line with your shoulders.Inhale and lower the dumbbells into the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 14.73
Average per rep (lbs)*: 32.46
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00012
Description: Position two benches parallel to each other. Place both hands on the inside edge of one bench and your heels on the other bench so that your bottom is suspended between both benches. Your palms should be on top of the bench and your fingers should grasp the side of the bench. Exhale while you bend your elbows and lower your body until you feel a slight stretch in your shoulders. Your body should not touch the ground during the motion. Inhale as you extend your elbows up and raise your body to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average reps per set*: 20.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.