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T-Nation: The Best Damn Workout Plan for Natural Lifters, Part 2
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The T-Nation: The Best Damn Workout Plan for Natural Lifters, Part 2 routine by DjungelJarl is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
https://www.t-nation.com/workouts/the-best-damn-workout-plan-for-natural-lifters-part-2
Routine detail
Day 1
Push 1
Est. 28 min
4 exercises
Barbell Front Squat
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Day 2
Pull 1
Est. 29 min
4 exercises
Barbell Romanian Deadlift
3 Sets x 6 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Day 3
Push 2
Est. 28 min
4 exercises
Barbell Military Press
3 Sets x 6 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Machine Bench Press
4 Sets x 12 Reps
Day 4
Pull 2
Est. 28 min
4 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Day 5
Push 3
Est. 30 min
4 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Front Incline Raise
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 6
Pull 3
Est. 31 min
4 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Day 7
abs
Est. 32 min
4 exercises
Hanging Leg Raise
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Abdominal Pendulum
3 Sets x 20 Reps
