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AF Lifts Round 2
Bulking
Intermediate
Machine strength
Plan Details
The AF Lifts Round 2 routine by Turbolift is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
An all-round, four-day strength routine, focusing on the four major big lifts with accompanying accessory exercises: squat, bench press, deadlift and standing press.
Routine detail
Day 1
Bench Press
Est. 110 min
14 exercises
Walking
1 Set
Barbell Bench Press
2 Sets x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Dumbbell Press (Close Grip)
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Dumbbell Press (Close Grip)
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Dumbbell Press (Close Grip)
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Dumbbell Press (Close Grip)
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Machine Fly
1 Set x 10 Reps
Leverage Incline Chest Press
1 Set x 10 Reps
Walking
1 Set
Day 2
Squat
Est. 134 min
20 exercises
Walking
1 Set
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
1 Set x 5 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Leverage Machine Iso Row
1 Set x 10 Reps
Kettlebell Goblet Squat
1 Set x 10 Reps
Leverage Machine Iso Row
1 Set x 10 Reps
Kettlebell Goblet Squat
1 Set x 10 Reps
Leverage Machine Iso Row
1 Set x 10 Reps
Kettlebell Goblet Squat
1 Set x 10 Reps
Leverage Machine Iso Row
1 Set x 10 Reps
Kettlebell Goblet Squat
1 Set x 10 Reps
Walking
1 Set
Day 3
Standing Press
Est. 126 min
14 exercises
Walking
1 Set
Barbell Push Press
2 Sets x 5 Reps
Barbell Push Press
1 Set x 5 Reps
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
Dumbbell Seated Tricep Press
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
Dumbbell Seated Tricep Press
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
Dumbbell Seated Tricep Press
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
Dumbbell Seated Tricep Press
1 Set x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Kettlebell One-Arm Clean and Jerk
4 Sets x 10 Reps
Walking
1 Set
Day 4
Deadlift
Est. 137 min
22 exercises
Walking
1 Set
Barbell Deadlift
2 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Machine Assisted Pull-Up
1 Set x 5 Reps
Back Hyperextension
1 Set x 5 Reps
Machine Assisted Pull-Up
1 Set x 5 Reps
Back Hyperextension
1 Set x 5 Reps
Machine Assisted Pull-Up
1 Set x 5 Reps
Back Hyperextension
1 Set x 10 Reps
Machine Assisted Pull-Up
1 Set x 5 Reps
Back Hyperextension
1 Set x 10 Reps
Machine Assisted Pull-Up
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 5 Reps
Machine Leg Curl (Prone)
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Dumbbell Reverse Fly
1 Set x 10 Reps
Walking
1 Set
