2er

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2er - JEFIT

Bulking

Intermediate

Machine strength

Plan Details

The 2er routine by 1337shark is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Day 1

Est. 52 min

7 exercises

Barbell Bench Press

5 Sets x 5 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

EZ Bar Tricep Extension

3 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 4 Reps

Barbell Curl

3 Sets x 8 Reps

Pull-Up

4 Sets x 8 Reps

Barbell Military Press

3 Sets x 6 Reps

Day 2

Est. 34 min

4 exercises

Hack Squat

3 Sets x 5 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Barbell Squat

5 Sets x 5 Reps

Machine Leg Press

5 Sets x 10 Reps

Day 3

hyper 1

Est. 66 min

8 exercises

Barbell Incline Bench Press

4 Sets x 10 Reps

Cable Cross-Over

2 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Barbell Preacher Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Cable Lower Chest Raise

2 Sets x 12 Reps

Day 4

hyper 2

Est. 40 min

4 exercises

Machine Leg Press

4 Sets x 8 Reps

Dumbbell Lunge

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Barbell Deadlift

5 Sets x 5 Reps

Day 5

3er 11

Est. 68 min

8 exercises

Cable Lower Chest Raise

2 Sets x 12 Reps

Cable Cross-Over

3 Sets x 12 Reps

Barbell Bench Press

5 Sets x 5 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dip

4 Sets x 12 Reps

Cable Lateral Raise

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Barbell Military Press

4 Sets x 12 Reps

Day 6

3er 21

Est. 57 min

6 exercises

Pull-Up

5 Sets x 5 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Barbell Preacher Curl

4 Sets x 12 Reps

Day 8

3er 31

Est. 62 min

7 exercises

Cable Kneeling Crunch (Rope)

5 Sets x 5 Reps

Dragon Flag

5 Sets x 5 Reps

Barbell Squat

5 Sets x 5 Reps

Machine Leg Extension

2 Sets x 12 Reps

Barbell Deadlift

4 Sets x 12 Reps

Dumbbell Lunge

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Day 9

3er 12

Est. 68 min

8 exercises

Barbell Military Press

5 Sets x 5 Reps

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dip

4 Sets x 12 Reps

Cable Lateral Raise

3 Sets x 12 Reps

Cable Cross-Over

3 Sets x 12 Reps

Cable Lower Chest Raise

2 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Day 10

3er 22

Est. 57 min

6 exercises

Cable Seated Row

5 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Barbell Preacher Curl

4 Sets x 12 Reps

Day 11

3er 32

Est. 62 min

7 exercises

Barbell Deadlift

5 Sets x 5 Reps

Barbell Squat

4 Sets x 12 Reps

Dumbbell Lunge

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Extension

2 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

5 Sets x 5 Reps

Dragon Flag

5 Sets x 5 Reps

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2er

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