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Session 2
Bulking
Advanced
Body
Plan Details
The Session 2 routine by richcarlsen is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Back
Est. 53 min
15 exercises
Barbell Bench Press
2 Sets x 15 Reps
Kettlebell One-Arm Row
2 Sets x 8 Reps
Bench Dip
2 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 15 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Rear Pull-Up (Wide Grip)
2 Sets x 10 Reps
Dumbbell Decline Bench Press
2 Sets x 8 Reps
Kettlebell Row
2 Sets x 8 Reps
Barbell Decline Bench Press
2 Sets x 8 Reps
Kettlebell Alternating Shoulder Press
2 Sets x 8 Reps
Cable Reverse Crossover
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Superman
3 Sets
Dumbbell Incline Bench Press (Hammer Grip)
2 Sets x 8 Reps
Dual Cable Triceps Extension
2 Sets x 8 Reps
Mon
Chest
Est. 47 min
10 exercises
Dip
1 Set x 8 Reps
Dip
1 Set x 8 Reps
Barbell Decline Bench Press
1 Set x 8 Reps
Barbell Decline Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dip
1 Set x 8 Reps
Dip
1 Set x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
1 Set x 8 Reps
Barbell Decline Bench Press
1 Set x 8 Reps
Tue
Cardio
Est. 123 min
2 exercises
Elliptical Training
1 Set
Road Cycling
1 Set
Wed
Shoulders & Arms
Est. 60 min
18 exercises
Kettlebell Alternating Shoulder Press
2 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
2 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
2 Sets x 8 Reps
Kettlebell One-Arm Snatch
2 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Bench Dip
2 Sets x 8 Reps
Dumbbell Front Raise
2 Sets x 8 Reps
Dumbbell Inner Bicep Curl
2 Sets x 8 Reps
Dumbbell Upright Row
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
EZ Bar Decline Tricep Extension
2 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
2 Sets x 8 Reps
Dumbbell Reverse Fly
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Standing Later Pull Out
2 Sets x 8 Reps
Standing Lateral Pull In
2 Sets x 8 Reps
Thu
Cardio
Est. 62 min
1 exercise
Elliptical Training
1 Set
Fri
Legs & Back
Est. 83 min
27 exercises
Dumbbell Walking Lunge
1 Set x 25 Reps
Calf Raise Squat
1 Set x 25 Reps
Chin-Up with Knee Raise
1 Set x 12 Reps
Kettlebell Single-Leg Deadlift
1 Set x 8 Reps
Wall Squats
1 Set x 8 Reps
Rear Pull-Up (Wide Grip)
1 Set x 12 Reps
Dumbbell Reverse Lunge
1 Set x 15 Reps
Kettlebell Goblet Squat
1 Set x 15 Reps
Pull-Up
1 Set x 12 Reps
one legged wall squat
1 Set x 8 Reps
Bodyweight Squat
1 Set x 25 Reps
Machine Single-Leg Extension
1 Set x 15 Reps
Back Hyperextension
1 Set x 25 Reps
Stretch
1 Set x 1 Rep
Dumbbell Step-Up
1 Set x 15 Reps
Kettlebell One-Arm Swing
1 Set x 10 Reps
Chin-Up with Knee Raise
1 Set x 12 Reps
Dumbbell Calf Raise
1 Set x 15 Reps
Barbell Romanian Deadlift
1 Set x 15 Reps
Rear Pull-Up (Wide Grip)
1 Set x 12 Reps
Dumbbell Iron Cross
1 Set x 15 Reps
Dumbbell Lateral Lunge with Bicep Curl
1 Set x 15 Reps
Pull-Up
1 Set x 12 Reps
Machine Single-Leg Curl
2 Sets x 15 Reps
Barbell Speed Squat
1 Set x 25 Reps
Barbell Jefferson Squat
1 Set x 15 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Any
Abs
Est. 127 min
15 exercises
Rowing
1 Set
Air Bike
2 Sets x 25 Reps
seated crunchy frog
1 Set x 25 Reps
Frog Sit-Up
1 Set x 25 Reps
Scissor Kick
1 Set x 25 Reps
Leg Pull-In
1 Set x 25 Reps
Oblique Crunch
2 Sets x 25 Reps
Leg Raise
2 Sets x 25 Reps
Plank
2 Sets
Jackknife Sit-Up
1 Set x 25 Reps
Side Jacknife
2 Sets x 8 Reps
Weight Plate Rotation
1 Set x 50 Reps
Hip Raise
1 Set x 30 Reps
Cable Upward Chop
3 Sets x 8 Reps
Elliptical Training
1 Set
