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2nd week workout
Bulking
Intermediate
Dumbbell
Plan Details
The 2nd week workout routine by nick_charby is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and triceps
Est. 50 min
7 exercises
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Tue
Back, Biceps and Forearm
Est. 57 min
8 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Wed
Shoulders
Est. 36 min
5 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Thu
Abs
Est. 38 min
6 exercises
Plank
3 Sets
Jackknife Sit-Up
3 Sets x 10 Reps
Side Bridge
3 Sets
Crunch
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Sat
Leg day
Est. 48 min
7 exercises
Bodyweight Lunge
3 Sets x 10 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Sun
Special Sunday blend
Est. 50 min
7 exercises
Machine Inverted Row (Feet Elevated)
3 Sets x 10 Reps
Kettlebell Renegade Row
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 10 Reps
Inner chest cross punch
3 Sets x 10 Reps
