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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)
1 Set x 16 Reps
Clap Push-Up
1 Set x 10 Reps
Push-Up (Close Hand)
1 Set x 10 Reps
Push-Up
1 Set x 16 Reps
Plyo Push-Up
2 Sets x 10 Reps
Dumbbell Deep Push-Up
1 Set x 16 Reps
Band Cross-Over
1 Set x 30 Reps
Band high crossover
1 Set x 30 Reps
Band Lower Chest Raise
1 Set x 30 Reps
Dumbbell Bench Press
1 Set x 30 Reps
Dumbbell Fly
1 Set x 20 Reps
Dumbbell Bench Press (Reverse Grip)
1 Set x 20 Reps
Dumbbell Pullover
1 Set x 30 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Bench Dip
2 Sets x 16 Reps
Dumbbell Seated Tricep Press
2 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 16 Reps
Dumbbell Tricep Extension
2 Sets x 10 Reps
Dumbbell Press (Close Grip)
2 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Dumbbell Alternating Arnold Press
3 Sets x 16 Reps
Dumbbell Shoulder Abduction
3 Sets x 10 Reps
Dumbbell Cuban Press
3 Sets x 10 Reps
Side Wrist Pull
1 Set x 30 Reps
Wed
Chest, Biceps, Forearms
Est. 122 min
24 exercises
Push-Up (Wide Hand)
1 Set x 16 Reps
Clap Push-Up
1 Set x 10 Reps
Push-Up (Close Hand)
1 Set x 10 Reps
Push-Up
1 Set x 16 Reps
Plyo Push-Up
2 Sets x 10 Reps
Dumbbell Deep Push-Up
1 Set x 16 Reps
Band Cross-Over
1 Set x 30 Reps
Band high crossover
1 Set x 30 Reps
Band Lower Chest Raise
1 Set x 30 Reps
Dumbbell Bench Press
1 Set x 30 Reps
Dumbbell Fly
1 Set x 20 Reps
Dumbbell Bench Press (Reverse Grip)
1 Set x 20 Reps
Dumbbell Pullover
1 Set x 30 Reps
Dumbbell High Curl
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 16 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Dumbbell Alternating Seated Curl
2 Sets x 10 Reps
Dumbbell One-Arm Bicep Curl
2 Sets x 50 Reps
Dumbbell Rotational Curl
2 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 16 Reps
Grips
3 Sets x 20 Reps
Kneeling Forearm Stretch
1 Set
Thu
Abs, Back, Glutes
Est. 101 min
31 exercises
Leg Raise
1 Set x 10 Reps
Jackknife Sit-Up
1 Set x 10 Reps
cross leg raise
1 Set x 10 Reps
V-Up
1 Set x 10 Reps
Toe Touches
1 Set x 10 Reps
Scissors toe touches
1 Set x 10 Reps
Bow Pose
1 Set
Tuck Crunch
1 Set x 10 Reps
Janda Sit-Up
1 Set x 10 Reps
Ab pumps
1 Set
Crunch
1 Set x 10 Reps
Plank
1 Set
Hip Raise
1 Set x 10 Reps
Bow Pose
1 Set
Air Bike
1 Set x 10 Reps
Alternating Reach and Catch
1 Set x 10 Reps
Rotational Crunch
2 Sets x 10 Reps
Alternating Heel Touch
1 Set x 10 Reps
side to side crunches
1 Set x 10 Reps
side elbow plank
2 Sets
Bow Pose
1 Set
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 16 Reps
Dumbbell Rotational Row
3 Sets x 10 Reps
Barbell Kneeling Squat
4 Sets x 20 Reps
Glute Kickback (Kneeling)
4 Sets x 20 Reps
Cable Pull Through
4 Sets x 10 Reps
Knees to Chest Hug
1 Set x 1 Rep
Child's Pose
1 Set
Posterior Lower Leg Stretch
1 Set x 1 Rep
Sat
Abs, Legs
Est. 99 min
32 exercises
Leg Raise
1 Set x 10 Reps
Jackknife Sit-Up
1 Set x 10 Reps
cross leg raise
1 Set x 10 Reps
V-Up
1 Set x 10 Reps
Toe Touches
1 Set x 10 Reps
Scissors toe touches
1 Set x 10 Reps
Bow Pose
1 Set
Tuck Crunch
1 Set x 10 Reps
Janda Sit-Up
1 Set x 10 Reps
Ab pumps
1 Set
Crunch
1 Set x 10 Reps
Plank
1 Set
Hip Raise
1 Set x 10 Reps
Bow Pose
1 Set
Air Bike
1 Set x 10 Reps
Alternating Reach and Catch
1 Set x 10 Reps
Rotational Crunch
2 Sets x 10 Reps
Alternating Heel Touch
1 Set x 10 Reps
side to side crunches
1 Set x 10 Reps
side elbow plank
2 Sets
Bow Pose
1 Set
Dumbbell Squat
2 Sets x 20 Reps
Dumbbell Plie Squat
2 Sets x 20 Reps
Dumbbell Lunge
2 Sets x 16 Reps
Dumbbell Step-Up
2 Sets x 25 Reps
Mountain Climber
2 Sets x 30 Reps
Dumbbell Reverse Lunge
2 Sets x 16 Reps
Dumbbell Calf Raise
2 Sets x 25 Reps
Dumbbell Walk toe raised on heels
2 Sets x 1 Reps
Wall Calf Stretch
1 Set x 1 Rep
Runner's Stretch
1 Set x 1 Rep
Child's Pose
1 Set
