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2er Split
Bulking
Intermediate
Machine strength
Plan Details
The 2er Split routine by BerlinBizz is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Brust-Triceps
Est. 66 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Rowing
1 Set
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Tue
Biceps-Rücken
Est. 46 min
7 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Indoor Cycling
1 Set
Fri
Brust-Triceps
Est. 112 min
8 exercises
Dip
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Rowing
3 Sets
Sat
Biceps-Rücken
Est. 46 min
7 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Bicep Drag Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 10 Reps
Indoor Cycling
1 Set
