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The2Rs
Bulking
Intermediate
Machine strength
Plan Details
The The2Rs routine by The2R is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The2Rs Mandag : Fokus på bryst, ryg og mave. Tirsdag : Skal der løbes. Onsdag : Handler om de GUNS der manger størelse. Torsdag : Løbe. Bare Løbe. Fredag : Skulde, ryg og Mave. Lørdag : Bryst udholdenhen, Ben styrke, Mave. Søndag : Slap af du har fortjent det. (Hvis ikke så løb en tur)
Routine detail
Mon
Chest and Back + abs
Est. 83 min
14 exercises
Machine Bench Press
4 Sets x 12,10,8,6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 10 Reps
Pull-Up
4 Sets x 12,10,8,6 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Cable Side Bend
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Cable Lower Chest Raise
4 Sets x 12,10,8,6 Reps
Tue
Running
Est. 82 min
1 exercise
Running
1 Set
Wed
Arms + abs
Est. 105 min
17 exercises
Barbell Curl
4 Sets x 12,10,8,6 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Barbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 12,10,8,6 Reps
Weighted Decline Rotation
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Kettlebell Leg Pass
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,6 Reps
Kettlebell Advanced Windmill
3 Sets x 8 Reps
Barbell Seated Tricep Extension
4 Sets x 12,10,8,6 Reps
Kettlebell Bent Press
3 Sets x 8 Reps
Dumbbell Zottman Curl
4 Sets x 12,10,8,6 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Thu
Run
Est. 62 min
1 exercise
Running
1 Set
Fri
Shoulders and Back
Est. 108 min
17 exercises
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Forearm Plank with Hip Abduction
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Barbell Military Press (Seated)
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Parallel Bar Hip Flexion
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 12,10,8,6 Reps
Sat
Chest and Legs
Est. 103 min
15 exercises
Barbell Bench Press
4 Sets x 10,8,6,4 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Dip
4 Sets x 10,20,30,40 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Barbell Squat
4 Sets x 12,10,8,6 Reps
Push-Up
4 Sets x 20 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Push-Up (Close Hand)
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Bench Push-Up
4 Sets x 20 Reps
Windshield Wipers
3 Sets x 8 Reps
Kettlebell Advanced Windmill
3 Sets x 8 Reps
Plank
3 Sets
Sun
Rest
Est. 0 min
0 exercises
This day is empty
