Workout Plan Day 2 – Lose Weight Naturally Part 6

Workout Plan Day 2

Workout Plan Day 2

The time has come to share my workout plan day 2. If you haven’t read my workout plan day 1, you can always read it here. My second day workout includes the upper body and arms. It is the most lovable day for the most bodybuilders I know. Why? Because most men love big chests and big biceps. There is no need for anything else. Nevertheless, every body part deserves a proper stretch every once in a while.

The Workout

The chest

  • Flat barbell bench press – 4 sets x 10-14 reps – 30/35/35/35kg – 7min
  • Flat dumbbell bench fly – 4 sets x 10-14 reps – 10kg – 5min

Everyone knows bench press. The first thing everyone does in the gym is bench press. No one can imagine there is another way to workout the chest. I got my shoulder stretched back in the day, hence I was constantly evading this exercise. That doesn’t mean I was skipping my chest workout, it just means I could not use a barbell for the chest workout. It also explains quite low weight used for my bench press exercise. The dumbbell bench fly is another very important exercise, which widens your chest. You want it to be big, don’t you?

The arms

  • Biceps standing with dumbbells – 4 sets x 10-14 reps – 8kg – 5min
  • Biceps standing cable curl inversed – 4 sets x 10-12 reps – 12.5kg – 5min

The biceps exercises are pretty standard. The standing version with dumbbells makes my biceps to pull the muscle when arms are curled. When my muscle gets used to the pulling, I instantly jump onto the cable curl and start pushing it. That’s the shock therapy for my muscle.

The triceps

  • Triceps dip machine – 4 sets x 10-14 reps – 42.5kd – 5min
  • Triceps flat cable pushdown – 4 sets x 10-12 reps – 12.5kg – 5min

The triceps exercises are quite standard too. This is the best muscle for myself. I get it pumped up all the time, no matter how I work it out. Every person has the best of their own. Some have legs, others have chest. Well, I got triceps – there is nothing you can do about it.


Here you have it – my workout plan day 2. This is probably the best day and I love it the most. There is one more day left in my workout plan, which I plan on publishing quite soon. I hope you found this useful. Enjoy!


Arnold is a Games Developer in the pursuit of happiness. Once reaching his goals managed to get lost on the blank canvas. Now he experiments on his life in a hope that one day he finds the right path to happiness. He talks about it at and @UndergroundHogs.

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