Loading...
2x2 split routine.Muscle gaining.
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 2x2 split routine.Muscle gaining. routine by Americanonline is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The programme is split in 4 different weekly routines, giving diversion and ease. 10 exercise each times, timeframe is 95 minutes, all for a fullbody workout and reach all musclegroups to achieve growth and strength.
Routine detail
Tue
day 4,Legs,back,biceps
Est. 55 min
8 exercises
Machine Leg Press
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Thu
day 3,chest,shoulder,tricep,abs
Est. 68 min
11 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Sat
day 2, Legs,back, biceps
Est. 54 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Sun
day 1,chest,shoulder,tricep, abs
Est. 50 min
8 exercises
Machine Bench Press
2 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
