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ABCD x 2
General
Advanced
Machine strength
Plan Details
The ABCD x 2 routine by CarlosLeite is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
*** 4-Muscle Group Workout Routine *** If you love a challenge and don't like to do the same exercises week in, week out, this one is for you! This routine is based on my previous training exercises - I've been training for 15+ years and gathered around the best exercises that have worked for me so far. It's a 4-Muscle Group split with two set variations for each group. So, for example, if you do Incline Dumbbell Press for workout 1, you'll do Incline Barbell Press for workout 2. At the end of a cycle, you'll do 8 different sets! 1. Chest / Triceps 1 2. Back / Biceps 1 3. Legs 1 4. Shoulders 1 5. Chest / Triceps 2 6. Back / Biceps 2 7. Legs 2 8. Shoulders 2 Days of the week: I usually go to 3 to 4 days of training with 1 day of rest - with the goal of 5 days of training per week - but feel free to adapt it to your routine. The goal is to build overall conditioning, with a variation of free weights, machines, and bands to achieve it. If it gets repetitive after a while, feel free to change some of the exercises. If you have any suggestions feel free to reach out - let's exchange ideas!
Routine detail
Any
8. Shoulders 2
Est. 40 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Over and Back
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Seated Crunch
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Any
3. Legs 1
Est. 44 min
7 exercises
Dumbbell Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Step-Up
2 Sets x 10 Reps
Band Hip Lift
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Any
4. Shoulders 1
Est. 41 min
7 exercises
Machine Shoulder Press
3 Sets x 10 Reps
Overhead Jackhammer
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Any
6. Back and Biceps 2
Est. 51 min
8 exercises
Leverage Machine Iso Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Any
7. Legs 2
Est. 41 min
7 exercises
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Bulgarian Split Squat
2 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Back Extension (Prone)
3 Sets
Any
5. Chest and Triceps 2
Est. 54 min
9 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Crunch
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Any
1. Chest and Triceps 1
Est. 50 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Any
2. Back and Biceps 1
Est. 45 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
