Loading...
ABC 2X heavy
General
Advanced
Barbell
Plan Details
The ABC 2X heavy routine by pablorj79 is a 7 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. 40 min
5 exercises
Barbell Bench Press
10 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
EZ Bar French Press
4 Sets x 10 Reps
Day 2
B - Back, biceps
Est. 50 min
4 exercises
T Bar Row
10 Sets x 15 Reps
Pull-Up
6 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
EZ Bar Curl
6 Sets x 10 Reps
Day 3
C - Legs
Est. 45 min
4 exercises
Barbell Squat
10 Sets x 10 Reps
Dumbbell Hamstring Curl
4 Sets x 10 Reps
Dumbbell Calf Raise
6 Sets x 10 Reps
Weighted Crunch
6 Sets x 10 Reps
Day 4
A2 - Chest, shoulders, triceps
Est. 38 min
4 exercises
Barbell Bench Press
10 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
EZ Bar French Press
6 Sets x 10 Reps
Day 5
B2 - Back, biceps
Est. 42 min
5 exercises
T Bar Row
5 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Pull-Up
6 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
6 Sets x 10 Reps
Day 6
C2 - Legs
Est. 55 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
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
6 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 8
Cardio
Est. 43 min
2 exercises
Walking
1 Set
Step Machine
1 Set
