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2xmuscle/week 30drop
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 2xmuscle/week 30drop routine by vacrock is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Biceps
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
2 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Preacher Curl Machine
2 Sets x 8 Reps
Cable Bicep Curl
2 Sets x 8 Reps
Cable Rope Hammer Curl
2 Sets x 8 Reps
Tue
Legs/shoulder/tri
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
2 Sets x 8 Reps
Cable One-Arm Lateral Raise
2 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Wed
Back, Biceps/core
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 6 Reps
Cable Bicep Curl
3 Sets x 6 Reps
Decline Crunch
3 Sets x 6 Reps
Air Bike
3 Sets x 6 Reps
Oblique Crunch
2 Sets x 6 Reps
Thu
Chest/shoulders/tri
Est. 0 min
7 exercises
Barbell Bench Press
2 Sets x 8 Reps
Barbell Decline Bench Press
2 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Shrug
2 Sets x 8 Reps
Cable Front Raise
2 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Incline Tricep Extension
3 Sets x 8 Reps
Fri
Legs/core/back
Est. 0 min
8 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Crunch
2 Sets x 8 Reps
Dumbbell Side Bend
2 Sets x 8 Reps
Bench Weighted Decline Crunch
2 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Air Bike
2 Sets x 8 Reps
