OC#2

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OC#2 - JEFIT

AUDIO TIP

Bulking

Intermediate

Dumbbell

Plan Details

The OC#2 routine by charles.eduardo.sc.br is a 24 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Day 1

OCS05#01

Est. 75 min

9 exercises

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Barbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Cable Deltoid Raise

6 Sets x 12 Reps

Cable One-Arm Lateral Raise

6 Sets x 12 Reps

EZ Bar Tricep Extension

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Day 2

OCS05#02

Est. 82 min

8 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable V Bar Pulldown

3 Sets x 12 Reps

Remada Pronada Aberta

3 Sets x 12 Reps

Cable Lateral Raise

6 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

3 Sets x 12 Reps

Cable One-Arm Reverse Fly

6 Sets x 12 Reps

EZ Bar Curl

3 Sets x 12 Reps

Dumbbell Concentration Curl

6 Sets x 12 Reps

Day 3

OCS05#03

Est. 53 min

6 exercises

Barbell Squat

3 Sets x 12 Reps

Dumbbell Squat

3 Sets x 12 Reps

Posterior de Coxa polia baixa deitado

6 Sets x 12 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Elevacao lateral com cabo deitado

6 Sets x 12 Reps

Barbell Seated Calf Raise

3 Sets x 12 Reps

Day 4

OCS05#04

Est. 112 min

6 exercises

Cable One-Arm Reverse Fly

8 Sets x 12 Reps

Cable Lateral Raise

8 Sets x 12 Reps

Dumbbell Lateral Raise

8 Sets x 12 Reps

Cable One-Arm Lateral Raise

8 Sets x 12 Reps

Dumbbell Seated Arnold Press

8 Sets x 12 Reps

Weight Plate Front Raise

8 Sets x 12 Reps

Day 5

OCS05#05

Est. 39 min

5 exercises

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Cable Rope Pullover (Supine)

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Cable One-Arm Tricep Extension

6 Sets x 12 Reps

Day 6

OCS05#06

Est. 38 min

5 exercises

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Remada Pronada Aberta

3 Sets x 12 Reps

Remada Curvada Pronada na polia

3 Sets x 12 Reps

EZ Bar Curl

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Day 7

OCS06#01

Est. 96 min

11 exercises

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Barbell Shoulder Press

3 Sets x 12 Reps

Weight Plate Front Raise

3 Sets x 12 Reps

Dumbbell Front Raise

3 Sets x 12 Reps

Elevação diagonal unilateral no cabo baixo

6 Sets x 12 Reps

Cable Deltoid Raise

6 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

EZ Bar Tricep Extension

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Day 8

OCS06#02

Est. 105 min

9 exercises

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable V Bar Pulldown

3 Sets x 12 Reps

Remada Pronada Aberta

3 Sets x 12 Reps

Cable Lateral Raise

6 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

3 Sets x 12 Reps

Cable One-Arm Reverse Fly

7 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

9 Sets x 12 Reps

EZ Bar Curl

3 Sets x 12 Reps

Dumbbell Concentration Curl

6 Sets x 12 Reps

Day 9

OCS06#03

Est. 50 min

7 exercises

Barbell Squat

3 Sets x 12 Reps

Dumbbell Squat

3 Sets x 12 Reps

Posterior de Coxa polia baixa deitado

3 Sets x 12 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Elevação lateral com caneleira

3 Sets x 12 Reps

Barbell Seated Calf Raise

3 Sets x 12 Reps

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Day 10

OCS06#04

Est. 100 min

8 exercises

Cable One-Arm Reverse Fly

6 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 12 Reps

Remada curvada com Dumbbell(Serrote)

4 Sets x 12 Reps

Cable One-Arm Lateral Raise

6 Sets x 12 Reps

Dumbbell Lateral Raise

12 Sets x 12 Reps

Dumbbell Alternating Front Raise

3 Sets x 12 Reps

Barbell Shoulder Press

4 Sets x 12 Reps

Weight Plate Front Raise

4 Sets x 12 Reps

Day 11

OCS06#05

Est. 47 min

5 exercises

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Cable Rope Pullover (Supine)

4 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Cable One-Arm Tricep Extension

6 Sets x 12 Reps

Day 12

OCS06#06

Est. 37 min

5 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Remada Pronada Aberta

4 Sets x 12 Reps

Remada Curvada Pronada na polia

3 Sets x 12 Reps

EZ Bar Curl

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Day 13

OCS07#01

Est. 124 min

11 exercises

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Barbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Alternating Front Raise

12 Sets x 12 Reps

Cable Deltoid Raise

8 Sets x 12 Reps

Elevação diagonal unilateral no cabo baixo

8 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

EZ Bar Tricep Extension

1 Set x 12 Reps

Cable Shoulder Extension

1 Set x 12 Reps

Day 14

OCS07#02

Est. 84 min

10 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable V Bar Pulldown

3 Sets x 12 Reps

Remada Pronada Aberta

3 Sets x 12 Reps

Cable Lateral Raise

4 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 12 Reps

Remada Curvada com Dumbbell Pronada

4 Sets x 12 Reps

Cable One-Arm Reverse Fly

4 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 12 Reps

EZ Bar Curl

3 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip)

3 Sets x 12 Reps

Day 15

OCS07#03

Est. 44 min

6 exercises

Barbell Squat

3 Sets x 12 Reps

Dumbbell Squat

3 Sets x 12 Reps

Posterior de Coxa polia baixa deitado

3 Sets x 12 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Elevação lateral com caneleira

3 Sets x 12 Reps

Barbell Seated Calf Raise

3 Sets x 12 Reps

Day 16

OCS07#04

Est. 111 min

14 exercises

Remada Pronada Aberta

3 Sets x 8 Reps

Cable One-Arm Reverse Fly

3 Sets x 3 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 12 Reps

Cable Lateral Raise

4 Sets x 12 Reps

Remada curvada com Dumbbell(Serrote)

4 Sets x 12 Reps

Cable One-Arm Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise

3 Sets x 3 Reps

Elevação diagonal unilateral no cabo baixo

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Shoulder Press

3 Sets x 3 Reps

Weight Plate Front Raise

4 Sets x 12 Reps

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dumbbell Alternating Front Raise

4 Sets x 12 Reps

Day 17

OCS07#05

Est. 39 min

5 exercises

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Cable Rope Pullover (Supine)

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Cable One-Arm Tricep Extension

3 Sets x 12 Reps

Day 18

OCS07#06

Est. 36 min

5 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Remada Pronada Aberta

3 Sets x 12 Reps

Remada Curvada Pronada na polia

3 Sets x 12 Reps

EZ Bar Curl

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Day 19

OCS08#01

Est. 92 min

11 exercises

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Barbell Shoulder Press

3 Sets x 12 Reps

Weight Plate Front Raise

2 Sets x 12 Reps

Dumbbell Alternating Front Raise

4 Sets x 20 Reps

Cable Deltoid Raise

3 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Elevação diagonal unilateral no cabo baixo

3 Sets x 12 Reps

EZ Bar Tricep Extension

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Day 20

OCS08#02

Est. 86 min

10 exercises

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable V Bar Pulldown

3 Sets x 12 Reps

Remada Pronada Aberta

3 Sets x 12 Reps

Cable One-Arm Reverse Fly

4 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 12 Reps

Remada Curvada com Dumbbell Pronada

4 Sets x 12 Reps

Cable Lateral Raise

4 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 12 Reps

EZ Bar Curl

3 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip)

3 Sets x 12 Reps

Day 21

OCS08#03

Est. 44 min

6 exercises

Barbell Squat

3 Sets x 12 Reps

Dumbbell Squat

3 Sets x 12 Reps

Posterior de Coxa polia baixa deitado

3 Sets x 12 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Elevação lateral com caneleira

3 Sets x 12 Reps

Barbell Seated Calf Raise

3 Sets x 12 Reps

Day 22

OCS08#04

Est. 119 min

14 exercises

Remada Pronada Aberta

3 Sets x 8 Reps

Cable One-Arm Reverse Fly

3 Sets x 12 Reps

Cable Lateral Raise

4 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 12 Reps

Remada curvada com Dumbbell(Serrote)

4 Sets x 12 Reps

Cable One-Arm Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise

3 Sets x 12 Reps

Elevação diagonal unilateral no cabo baixo

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Shoulder Press

3 Sets x 12 Reps

Weight Plate Front Raise

4 Sets x 12 Reps

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dumbbell Alternating Front Raise

4 Sets x 12 Reps

Day 23

OCS08#05

Est. 39 min

5 exercises

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Cable Rope Pullover (Supine)

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Cable One-Arm Tricep Extension

3 Sets x 12 Reps

Day 24

OCS08#06

Est. 36 min

5 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Remada Pronada Aberta

3 Sets x 12 Reps

Remada Curvada Pronada na polia

3 Sets x 12 Reps

EZ Bar Curl

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

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OC#2

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