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ABC 2X heavy
General
Advanced
Dumbbell
Plan Details
The ABC 2X heavy routine by pablorj79 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Rest 10 seconds. Series until only 2-3 rep.
Routine detail
Day 1
A - Chest, shoulders, triceps
Est. 73 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
6 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
6 Sets x 10 Reps
Dumbbell Lateral Raise
6 Sets x 10 Reps
Barbell Tricep Extension (Supine)
10 Sets x 10 Reps
Day 2
B - Legs
Est. 57 min
10 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Squat
3 Sets x 10 Reps
Kettlebell Front Squat
3 Sets x 10 Reps
Dumbbel Bulgarian Split Squat
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Hamstring Curl
5 Sets x 10 Reps
Dumbbell Hamstring Curl
5 Sets x 10 Reps
Dumbbell Calf Raise
10 Sets x 10 Reps
Weighted Crunch
3 Sets x 10 Reps
Plank
3 Sets
Day 3
C - Back, biceps
Est. 64 min
9 exercises
T Bar Row
5 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Pull-Up
10 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
EZ Bar Curl
10 Sets x 10 Reps
Day 4
A2 - Chest, shoulders, triceps
Est. 71 min
9 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Fly
5 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
10 Sets x 10 Reps
Dumbbell Lateral Raise
10 Sets x 10 Reps
Barbell Tricep Extension (Supine)
10 Sets x 10 Reps
Day 5
B2 - Legs
Est. 62 min
10 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Dumbbel Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Hamstring Curl
10 Sets x 10 Reps
Dumbbell Hamstring Curl
10 Sets x 10 Reps
Nordic curl
3 Sets x 10 Reps
Dumbbell Calf Raise
10 Sets x 10 Reps
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 6
C2 - Back, biceps
Est. 61 min
7 exercises
T Bar Row
10 Sets x 10 Reps
T Bar Row
10 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Pull-Up
10 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
EZ Bar Curl
10 Sets x 10 Reps
