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ABC 2X
General
Intermediate
Dumbbell
Plan Details
The ABC 2X routine by pablorj79 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
A - Chest, shoulders, triceps
Est. 56 min
9 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Elevated Push-Up
3 Sets x 25 Reps
Barbell Military Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
2 Sets x 15 Reps
Day 2
B - Legs
Est. 52 min
9 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Pin-Off Good Morning
3 Sets x 15 Reps
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Dumbbel Bulgarian Split Squat
3 Sets x 10 Reps
Nordic curl
3 Sets x 10 Reps
Barbell Calf Raise
5 Sets x 30 Reps
Plank
3 Sets
Weighted Crunch
3 Sets x 10 Reps
Day 3
C - Back, biceps
Est. 43 min
8 exercises
Dumbbell Bent-Over Row
3 Sets x 15 Reps
T Bar Row
4 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Superman
3 Sets
Day 4
A2 - Chest, shoulders, triceps
Est. 55 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Elevated Push-Up
3 Sets x 20 Reps
Barbell Military Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 20 Reps
Day 5
B2 - Legs
Est. 49 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 15 Reps
Dumbbel Bulgarian Split Squat
3 Sets x 10 Reps
Nordic curl
3 Sets x 10 Reps
Barbell Calf Raise
5 Sets x 20 Reps
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 6
C2 - Back, biceps
Est. 41 min
8 exercises
Dumbbell Bent-Over Row
3 Sets x 15 Reps
T Bar Row
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
EZ Bar Curl
3 Sets x 10 Reps
Superman
3 Sets
