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Week 1 Day 2: Full-Body Workout Plan for Strength and Endurance

Welcome to Week 1 Day 2 of our 4 Week Workout Program.

This is the second training day of the plan, focused on developing back and arm strength. Arrive at the gym mentally prepared so you can begin immediately and make the most of your session.

I prefer early-morning workouts because I feel more focused and energized at that time. I also like training on a relatively light stomach—too much food beforehand makes me feel heavy and can cause nausea during dynamic movement.

My typical pre-gym morning routine:

  1. Wake up and drink 45 ounces of room-temperature filtered water.
  2. Perform a coconut oil pull for about 20 minutes and then brush my teeth.
  3. Make a protein smoothie to fuel the workout.
  4. Put on comfortable gym clothes, grab essentials (water bottle, headphones, watch) and head out.

I’ve used the same gym for several years and discovered mornings are the least busy. Find the time of day that works best for you and try to train at that time consistently—consistency builds habit and improves results.

Today’s workout

  • Bent Over Barbell Row
  • Bent Over Dumbbell Row
  • Seated Cable Row
  • Rope Straight-Arm Pulldown
  • Barbell Curl
  • EZ-Bar Preacher Curl
  • Dumbbell Bicep Curl
  • Optional: Tabata (HIIT cardio)

Below are the prescribed sets, reps, and instructions for each exercise.

Week 1 Day 2 Workout

BENT OVER BARBELL ROW

2 warm-up sets, 4 sets of 12 reps
30 seconds of active rest between sets

  1. Grip the barbell with a pronated grip (palms down). Slightly bend your knees and hinge at the hips until your torso is nearly parallel to the floor. Keep your back straight and head up; the bar should hang directly in front of you with your arms perpendicular to the floor. This is your starting position.
  2. Keeping your torso stationary, exhale and pull the barbell toward your lower chest/upper abdomen. Keep elbows close to your body and use only the arms for holding the weight; initiate the movement with your back. Squeeze the back muscles at the top and pause briefly.
  3. Inhale and slowly lower the barbell back to the starting position with control.
  4. Repeat for the recommended repetitions.

BENT OVER DUMBBELL ROW

3 sets of 12 reps
30 seconds of active rest between sets

  1. Hold a dumbbell in each hand with palms facing your torso. Slightly bend the knees and hinge at the hips so your torso is nearly parallel to the floor. Keep your back flat and head up; the weights should hang straight down. This is your starting position.
  2. With the torso stationary, exhale and row the dumbbells up to your sides, keeping elbows close to your body. Avoid pulling with the forearms; focus on contracting the lats and mid-back. Pause at the top.
  3. Inhale and slowly lower the dumbbells back to the starting position.
  4. Repeat for the recommended repetitions.

SEATED CABLE ROW

3 sets of 12 reps
30 seconds of active rest between sets

  1. Sit at a low-pulley row machine using a V-bar for a neutral grip (palms facing each other). Place your feet on the platform with knees slightly bent.
  2. Lean forward while maintaining natural spinal alignment and grab the handles.
  3. With arms extended, pull until your torso forms about a 90-degree angle with your legs. Keep your chest lifted and maintain a slight arch in the lower back. You should feel a stretch in the lats—this is the starting position.
  4. Keeping your torso still, pull the handles to your abdomen while exhaling. Squeeze the back muscles at full contraction and hold briefly, then inhale and return to the starting position with control.
  5. Repeat for the recommended repetitions.

ROPE STRAIGHT-ARM PULLDOWN

4 sets of 12 reps
30 seconds of active rest between sets

  1. Attach a rope to the high pulley and choose your weight. Stand a few feet back with feet staggered, grip the rope with both hands, and hinge forward at the hips with a straight back and arms extended overhead. This is the starting position.
  2. Keeping arms straight, use your shoulders to pull the rope down to your thighs, focusing on activating the lats.
  3. Pause at the bottom while squeezing the lats.
  4. Return to the start with control, avoiding letting the weight rest on the stack.

BARBELL CURL

3 sets of 12 reps
30 seconds of active rest between sets

  1. Stand upright holding a barbell with a shoulder-width underhand grip. Elbows should be tucked close to the torso; palms face forward. This is the starting position.
  2. Keep the upper arms stationary and curl the barbell upward by contracting the biceps while exhaling. Only the forearms should move.
  3. Continue until the bar reaches shoulder level and the biceps are fully contracted. Squeeze at the top and hold briefly.
  4. Inhale and slowly lower the barbell back to the starting position with control.
  5. Repeat for the recommended repetitions.

EZ-BAR PREACHER CURL

3 sets of 12 reps
30 seconds of active rest between sets

  1. Sit at a preacher bench and grasp the E-Z curl bar on the inner angled grip so your palms face forward with a slight inward tilt.
  2. Rest your upper arms and chest against the pad and hold the bar at shoulder length—this is your starting position.
  3. Inhale and slowly lower the bar until your upper arm is extended and the biceps are fully stretched.
  4. Exhale and curl the bar back up using the biceps until fully contracted at shoulder height. Squeeze and hold briefly.
  5. Repeat for the recommended repetitions.

DUMBBELL BICEP CURL

3 sets of 12 reps
30 seconds of active rest between sets

  1. Stand upright holding a dumbbell in each hand at arm’s length. Keep elbows close to the torso and rotate the palms to face forward. This is the starting position.
  2. Keeping upper arms stationary, exhale and curl the weights while contracting the biceps until the dumbbells reach shoulder level. Pause and squeeze at the top.
  3. Inhale and slowly lower the dumbbells back to the starting position with control.
  4. Repeat for the recommended repetitions.

OPTIONAL (recommended)

4 minutes of Tabata to finish strong.

IMPORTANT: Use 30 seconds of active rest between sets to keep your heart rate elevated. Rotate active rest movements between exercises to prevent monotony and to avoid fatiguing the primary muscles used in the lifts. Suitable options include kettlebell swings, air squats, lunges, jumping movements, or running in place. Avoid targeting the same muscle groups you’re working with your lifts so those muscles are ready for the next set.

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Week 1 Day 2 Workout

Other Workouts You’ll Love:

  • 4 Week Workout Program
  • Tabata Training
  • 7 Exercises to Get Killer Abs That Will Make You Proud

Disclaimer: I am a certified personal trainer, but since I cannot check your form or weight selection in person, perform these workouts at your own risk. Consult your physician or another qualified health professional before beginning any fitness program to determine if it is appropriate for your needs.