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ABC 2X SST
General
Intermediate
Dumbbell
Plan Details
The ABC 2X SST 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. 83 min
7 exercises
Barbell Bench Press
10 Sets x 10 Reps
Dumbbell Incline Fly
10 Sets x 10 Reps
Dumbbell Bench Press
10 Sets x 10 Reps
Barbell Military Press
10 Sets x 10 Reps
Dumbbell Lateral Raise
10 Sets x 10 Reps
Dumbbell Front Raise
10 Sets x 10 Reps
Barbell Tricep Extension (Supine)
10 Sets x 10 Reps
Day 2
B - Legs
Est. 115 min
11 exercises
Barbell Squat
10 Sets x 10 Reps
Barbell Front Squat
10 Sets x 10 Reps
Dumbbel Bulgarian Split Squat
10 Sets x 10 Reps
Barbell Pin-Off Good Morning
10 Sets x 10 Reps
Dumbbell Wall Squat
10 Sets x 10 Reps
Dumbbell Plie Squat
10 Sets x 10 Reps
Dumbbell Hamstring Curl
10 Sets x 10 Reps
Nordic curl
10 Sets x 10 Reps
Dumbbell Calf Raise
10 Sets x 10 Reps
Weighted Crunch
10 Sets x 10 Reps
Plank
3 Sets
Day 3
C - Back, biceps
Est. 89 min
8 exercises
Dumbbell Bent-Over Row
10 Sets x 10 Reps
T Bar Row
10 Sets x 10 Reps
Dumbbell One-Arm Row
10 Sets x 10 Reps
Pull-Up
10 Sets x 10 Reps
Dumbbell Shoulder Shrug
10 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
10 Sets x 10 Reps
EZ Bar Curl
10 Sets x 10 Reps
Superman
10 Sets
Day 4
A2 - Chest, shoulders, triceps
Est. 92 min
8 exercises
Barbell Bench Press
10 Sets x 10 Reps
Dumbbell Incline Fly
10 Sets x 10 Reps
Dumbbell Bench Press
10 Sets x 10 Reps
Elevated Push-Up
10 Sets x 10 Reps
Barbell Military Press
10 Sets x 10 Reps
Dumbbell Lateral Raise
10 Sets x 10 Reps
Dumbbell Front Raise
10 Sets x 10 Reps
Barbell Bench Press (Close Grip)
10 Sets x 10 Reps
Day 5
B2 - Legs
Est. 116 min
10 exercises
Barbell Squat
10 Sets x 10 Reps
Barbell Front Squat
10 Sets x 10 Reps
Dumbbell Wall Squat
10 Sets x 10 Reps
Dumbbel Bulgarian Split Squat
10 Sets x 10 Reps
Dumbbell Plie Squat
10 Sets x 10 Reps
Barbell Pin-Off Good Morning
10 Sets x 10 Reps
Dumbbell Hamstring Curl
10 Sets x 10 Reps
Barbell Calf Raise
10 Sets x 10 Reps
Plank
10 Sets
Barbell Ab Rollout (Kneeling)
10 Sets x 10 Reps
Day 6
C2 - Back, biceps
Est. 106 min
9 exercises
Barbell Bent-Over Row
10 Sets x 10 Reps
T Bar Row
10 Sets x 10 Reps
Dumbbell One-Arm Row
10 Sets x 10 Reps
Barbell Rack Pull
10 Sets x 10 Reps
Barbell Shrug
10 Sets x 10 Reps
Pull-Up
10 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
10 Sets x 10 Reps
Dumbbell Seated Bicep Curl
10 Sets x 10 Reps
Superman
10 Sets
