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2 weeks cicle
Bulking
Intermediate
Machine strength
Plan Details
The 2 weeks cicle routine by SerSerLema is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest A
Est. 29 min
4 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Mon
Chest B
Est. 29 min
4 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Tue
Back A
Est. 34 min
5 exercises
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Tue
Back B
Est. 35 min
5 exercises
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Thu
Legs B
Est. 42 min
6 exercises
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Thu
Legs A
Est. 43 min
6 exercises
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Fri
Arms A
Est. 72 min
11 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Fri
Arms B
Est. 72 min
11 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Overhead Raise (Supine)
3 Sets x 8 Reps
Any
Abs
Est. 26 min
7 exercises
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Abdominal Hip Roll
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Plank
3 Sets
