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ABC Split
Bulking
Advanced
Dumbbell
Plan Details
The ABC Split routine by alan.sakoman is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
3/4 full body every time with focus on two complimenting muscle groups. cardio + an work separate
Routine detail
Mon
A (Leg Sho) + C (Back Bi)
Est. 70 min
11 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 8 Reps
Wed
B (Chest Tri) A (Leg Sho)
Est. 69 min
11 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
2 Sets x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Fri
C (Back Bi) B (Chest Tri)
Est. 71 min
11 exercises
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Dip
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Preacher Curl Machine
2 Sets x 8 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Any
Cardio
Est. 34 min
8 exercises
Boxing
1 Set
Jump Rope
1 Set
Boxing
1 Set
Weight Plate Russian Twist
1 Set x 30 Reps
Boxing
1 Set
Hanging Knee Raise
1 Set x 30 Reps
Boxing
1 Set
Jump Rope
1 Set
