V's Dynamic Second Level Muscle Gain - JEFIT

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V's Dynamic Second Level Muscle Gain - JEFIT

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V's Dynamic Second Level Muscle Gain

Bulking

Intermediate

Dumbbell

Plan Details

The V's Dynamic Second Level Muscle Gain routine by vmercader is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Focus on 2 day chest, 2 day abs, and all other muscle groups divided into the 4 days to gain a decent amount of muscle gain.

Routine detail

Mon

Chest, Triceps, Shoulders

Est. 111 min

24 exercises

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

1 Set x 16 Reps

Clap Push-Up Demonstration

Clap Push-Up

1 Set x 10 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

1 Set x 10 Reps

Push-Up Demonstration

Push-Up

1 Set x 16 Reps

Plyo Push-Up Demonstration

Plyo Push-Up

2 Sets x 10 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

1 Set x 16 Reps

Band Cross-Over Demonstration

Band Cross-Over

1 Set x 30 Reps

Band high crossover Demonstration

Band high crossover

1 Set x 30 Reps

Band Lower Chest Raise Demonstration

Band Lower Chest Raise

1 Set x 30 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set x 30 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set x 20 Reps

Dumbbell Bench Press (Reverse Grip) Demonstration

Dumbbell Bench Press (Reverse Grip)

1 Set x 20 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

1 Set x 30 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

2 Sets x 10 Reps

Bench Dip Demonstration

Bench Dip

2 Sets x 16 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

2 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

2 Sets x 16 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

2 Sets x 10 Reps

Dumbbell Press (Close Grip) Demonstration

Dumbbell Press (Close Grip)

2 Sets x 15 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

3 Sets x 10 Reps

Dumbbell Alternating Arnold Press Demonstration

Dumbbell Alternating Arnold Press

3 Sets x 16 Reps

Dumbbell Shoulder Abduction Demonstration

Dumbbell Shoulder Abduction

3 Sets x 10 Reps

Dumbbell Cuban Press Demonstration

Dumbbell Cuban Press

3 Sets x 10 Reps

Side Wrist Pull Demonstration

Side Wrist Pull

1 Set x 30 Reps

Wed

Chest, Biceps, Forearms

Est. 122 min

24 exercises

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

1 Set x 16 Reps

Clap Push-Up Demonstration

Clap Push-Up

1 Set x 10 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

1 Set x 10 Reps

Push-Up Demonstration

Push-Up

1 Set x 16 Reps

Plyo Push-Up Demonstration

Plyo Push-Up

2 Sets x 10 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

1 Set x 16 Reps

Band Cross-Over Demonstration

Band Cross-Over

1 Set x 30 Reps

Band high crossover Demonstration

Band high crossover

1 Set x 30 Reps

Band Lower Chest Raise Demonstration

Band Lower Chest Raise

1 Set x 30 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set x 30 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set x 20 Reps

Dumbbell Bench Press (Reverse Grip) Demonstration

Dumbbell Bench Press (Reverse Grip)

1 Set x 20 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

1 Set x 30 Reps

Dumbbell High Curl Demonstration

Dumbbell High Curl

2 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

2 Sets x 16 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

2 Sets x 10 Reps

Dumbbell Alternating Seated Curl Demonstration

Dumbbell Alternating Seated Curl

2 Sets x 10 Reps

Dumbbell One-Arm Bicep Curl Demonstration

Dumbbell One-Arm Bicep Curl

2 Sets x 50 Reps

Dumbbell Rotational Curl Demonstration

Dumbbell Rotational Curl

2 Sets x 10 Reps

Dumbbell Bicep Curl (Reverse Grip) Demonstration

Dumbbell Bicep Curl (Reverse Grip)

3 Sets x 10 Reps

Dumbbell Alternating Reverse Curl Demonstration

Dumbbell Alternating Reverse Curl

3 Sets x 10 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

3 Sets x 16 Reps

Grips Demonstration

Grips

3 Sets x 20 Reps

Kneeling Forearm Stretch Demonstration

Kneeling Forearm Stretch

1 Set

Thu

Abs, Back, Glutes

Est. 101 min

31 exercises

Leg Raise Demonstration

Leg Raise

1 Set x 10 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

1 Set x 10 Reps

cross leg raise Demonstration

cross leg raise

1 Set x 10 Reps

V-Up Demonstration

V-Up

1 Set x 10 Reps

Toe Touches Demonstration

Toe Touches

1 Set x 10 Reps

Scissors toe touches Demonstration

Scissors toe touches

1 Set x 10 Reps

Bow Pose Demonstration

Bow Pose

1 Set

Tuck Crunch Demonstration

Tuck Crunch

1 Set x 10 Reps

Janda Sit-Up Demonstration

Janda Sit-Up

1 Set x 10 Reps

Ab pumps Demonstration

Ab pumps

1 Set

Crunch Demonstration

Crunch

1 Set x 10 Reps

Plank Demonstration

Plank

1 Set

Hip Raise Demonstration

Hip Raise

1 Set x 10 Reps

Bow Pose Demonstration

Bow Pose

1 Set

Air Bike Demonstration

Air Bike

1 Set x 10 Reps

Alternating Reach and Catch Demonstration

Alternating Reach and Catch

1 Set x 10 Reps

Rotational Crunch Demonstration

Rotational Crunch

2 Sets x 10 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

1 Set x 10 Reps

side to side crunches Demonstration

side to side crunches

1 Set x 10 Reps

side elbow plank Demonstration

side elbow plank

2 Sets

Bow Pose Demonstration

Bow Pose

1 Set

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell Bent-Over Row (Palms in) Demonstration

Dumbbell Bent-Over Row (Palms in)

3 Sets x 10 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

3 Sets x 16 Reps

Dumbbell Rotational Row Demonstration

Dumbbell Rotational Row

3 Sets x 10 Reps

Barbell Kneeling Squat Demonstration

Barbell Kneeling Squat

4 Sets x 20 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

4 Sets x 20 Reps

Cable Pull Through Demonstration

Cable Pull Through

4 Sets x 10 Reps

Knees to Chest Hug Demonstration

Knees to Chest Hug

1 Set x 1 Rep

Posterior Lower Leg Stretch Demonstration

Posterior Lower Leg Stretch

1 Set x 1 Rep

Child's Pose Demonstration

Child's Pose

1 Set

Sat

Abs, Legs

Est. 99 min

32 exercises

Leg Raise Demonstration

Leg Raise

1 Set x 10 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

1 Set x 10 Reps

cross leg raise Demonstration

cross leg raise

1 Set x 10 Reps

V-Up Demonstration

V-Up

1 Set x 10 Reps

Toe Touches Demonstration

Toe Touches

1 Set x 10 Reps

Scissors toe touches Demonstration

Scissors toe touches

1 Set x 10 Reps

Bow Pose Demonstration

Bow Pose

1 Set

Tuck Crunch Demonstration

Tuck Crunch

1 Set x 10 Reps

Janda Sit-Up Demonstration

Janda Sit-Up

1 Set x 10 Reps

Ab pumps Demonstration

Ab pumps

1 Set

Crunch Demonstration

Crunch

1 Set x 10 Reps

Plank Demonstration

Plank

1 Set

Hip Raise Demonstration

Hip Raise

1 Set x 10 Reps

Bow Pose Demonstration

Bow Pose

1 Set

Air Bike Demonstration

Air Bike

1 Set x 10 Reps

Alternating Reach and Catch Demonstration

Alternating Reach and Catch

1 Set x 10 Reps

Rotational Crunch Demonstration

Rotational Crunch

2 Sets x 10 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

1 Set x 10 Reps

side to side crunches Demonstration

side to side crunches

1 Set x 10 Reps

side elbow plank Demonstration

side elbow plank

2 Sets

Bow Pose Demonstration

Bow Pose

1 Set

Dumbbell Squat Demonstration

Dumbbell Squat

2 Sets x 20 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

2 Sets x 20 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

2 Sets x 16 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

2 Sets x 25 Reps

Mountain Climber Demonstration

Mountain Climber

2 Sets x 30 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

2 Sets x 16 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

2 Sets x 25 Reps

Dumbbell Walk toe raised on heels Demonstration

Dumbbell Walk toe raised on heels

2 Sets x 1 Reps

Wall Calf Stretch Demonstration

Wall Calf Stretch

1 Set x 1 Rep

Runner's Stretch Demonstration

Runner's Stretch

1 Set x 1 Rep

Child's Pose Demonstration

Child's Pose

1 Set

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