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2
Bulking
Intermediate
Dumbbell
Plan Details
The 2 routine by brecht. is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Chest and triceps
Est. 150 min
16 exercises
Dumbbell Bench Press
6 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Supine bench press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Press (Close Grip)
4 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 20 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 20 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Any
shoulders
Est. 79 min
8 exercises
Cable Front Raise
4 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 16 Reps
Dumbbell One-Arm Front Raise
4 Sets x 20 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Any
Back and biceps
Est. 101 min
12 exercises
Machine Vertical Row (Close Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Pull-Up
1 Set x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 20 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Any
Legs
Est. 16 min
2 exercises
Machine Leg Extension
4 Sets x 10 Reps
Hack Calf Raise
4 Sets x 10 Reps
