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2er Split Power und RepRange
Bulking
Intermediate
Machine strength
Plan Details
The 2er Split Power und RepRange routine by thorius2002 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Oberkörper I
Est. 74 min
8 exercises
Smith Machine Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Decline Fly
2 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Day 3
Beine
Est. 57 min
6 exercises
Smith Machine Squat
5 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Cable Standing Leg Curl
2 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Day 5
Oberkörper II
Est. 72 min
8 exercises
Barbell Deadlift
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
2 Sets x 12 Reps
Dumbbell Decline Fly
2 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Day 7
Beine Schulter Rep
Est. 54 min
5 exercises
Barbell Front Squat
5 Sets x 12 Reps
Sissy Squat
2 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
