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Topliffe Workout Stage 2
Bulking
Intermediate
Machine strength
Plan Details
The Topliffe Workout Stage 2 routine by topliffej is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Stage 2 of workout routine, this stage will last 2-3 weeks.
Routine detail
Mon
Chest and Triceps
Est. 71 min
9 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Crunch
3 Sets
Elliptical Training
1 Set
Tue
Legs and Calves
Est. 67 min
8 exercises
Sissy Squat
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 10 Reps
Elliptical Training
1 Set
Thu
Shoulders and Traps
Est. 79 min
9 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Crunch
4 Sets x 25 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable One-Arm Side Bend
4 Sets x 25 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Elliptical Training
1 Set
Fri
Back Biceps and Forearms
Est. 77 min
10 exercises
Pull-Up
3 Sets
Barbell Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 15 Reps
Elliptical Training
1 Set
