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2x gym + 2x home
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 2x gym + 2x home routine by aivaras.kupcinskas is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
2x gym + 2x home for maximum muscle growth. 2 days only with dumbells and barbell and 2 days with heavy equipment and machines
Routine detail
Mon
Chest, Back
Est. 83 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Tue
Shoulders, Hands
Est. 92 min
8 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Thu
Chest, Back, Hands, Abs
Est. 88 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 10 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Plank
4 Sets
Fri
Legs, Shoulders
Est. 88 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
