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The No Excuses Workout Plan: Day II

The second day of the program calls for just weights and a bench—great for your home gym.

This is DAY II of the No Excuses Workout Plan. You can get the full program here

For visual demonstration of each exercise, click the link to jump to that exercise in the gallery of all the exercises in the No Excuses Workout Plan. 

1A. Dumbbell Split Squat

Sets: 3–4
Reps: 10
Rest: 30 sec.
Hold a dumbbell or kettlebell in each hand and stagger your feet. Keeping your torso upright and straight, bend your knees and lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

1B. One-Arm Overhead Press

Sets: 3–4
Reps: 5 (each side)
Rest: 30 sec.
Stand holding a weight at shoulder level and brace your abs. Keeping your torso straight and upright, press the weight straight overhead. Complete your reps on one side, then repeat on the other side.

1C. Chest-Supported Row

Sets: 3–4
Reps: 15
Rest: 30 sec.
Set an adjustable bench to a 45-degree angle and lie on it chest down with a weight in each hand. Row the weights back to your hips, squeezing your shoulder blades together at the top.

1D. Neutral-Grip Incline Press

Sets: 3–4
Reps: 12
Rest: 30 sec.
Set the bench to a 30- to 45-degree angle and lie back against it with a dumbbell in each hand, palms facing each other. Press the dumbbells from chest level to straight overhead.

1E. Eccentric Romanian Deadlift

Sets: 3–4
Reps: 10
Rest: 60 sec.
Hold weights in front of your thighs. Keeping your lower back in its natural arch, push your hips back and take five seconds to lower your torso until you feel a stretch in your hamstrings. Allow your knees to bend as needed. Extend your hips to return to the starting position.

To get back to the full program for the No Excuses Workout Plan, click here.

The No Excuses Workout Plan: Day I 

The No Excuses Workout Plan: Day III

Every Exercise From the No Excuses Workout Plan


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