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Big Deal 2
Bulking
Intermediate
Machine strength
Plan Details
The Big Deal 2 routine by jandro008 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Best Routine ever for second 2 months
Routine detail
Day 1
Chest and Shoulders
Est. 49 min
8 exercises
Barbell Bench Press
5 Sets x 15,10,8,4,10 Reps
Leverage Decline Chest Press
4 Sets x 10,8,4,10 Reps
Machine Inner Chest Press
4 Sets x 10,8,4,10 Reps
Dumbbell Pullover on Stability Ball
4 Sets x 10,8,4,10 Reps
Cable Cross-Over
4 Sets x 10,8,4,10 Reps
Dumbbell Upright Row
5 Sets x 15,10,8,4,10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10,8,4,10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10,8,4,10 Reps
Day 2
Back and Triceps
Est. 55 min
9 exercises
Cable Elevated Row
5 Sets x 15,10,8,4,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,8,4,10 Reps
T Bar Row
4 Sets x 10,8,4,10 Reps
Cable Shoulder Extension
4 Sets x 10,8,4,10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 15,10,8,4,10 Reps
Machine Reverse Fly
4 Sets x 10,8,4,10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10,8,4,10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10,8,4,10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10,8,4,10 Reps
Day 3
Legs and Shoulders
Est. 60 min
10 exercises
Barbell Front Squat
1 Set x 15 Reps
Machine Leg Press
5 Sets x 15,10,8,4,10 Reps
Machine Calf Press
5 Sets x 15,10,8,4,10 Reps
Machine Seated Leg Curl
4 Sets x 10,8,4,10 Reps
Machine Leg Extension
4 Sets x 10,8,4,10 Reps
Machine Seated Calf Raise
4 Sets x 10,8,6,6 Reps
Machine Deltoid Raise
5 Sets x 15,10,8,4,10 Reps
Barbell Alternating Press
4 Sets x 10,8,4,10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10,8,4,10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10,8,4,10 Reps
Day 4
Chest and Biceps
Est. 54 min
9 exercises
Dumbbell Incline Bench Press
5 Sets x 15,10,8,4,10 Reps
Barbell Decline Bench Press
4 Sets x 10,8,4,10 Reps
Machine Fly
4 Sets x 10,8,4,10 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 10,8,4,10 Reps
Dumbbell Decline Fly
4 Sets x 10,8,4,10 Reps
Dumbbell Concentration Curl
5 Sets x 15,10,8,4,10 Reps
Dumbbell Hammer Curl
4 Sets x 10,8,4,10 Reps
Cable Dual Overhead Curl
4 Sets x 10,8,4,10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
