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2day chest
Bulking
Intermediate
Barbell
Plan Details
The 2day chest routine by YessaMassa is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
shoulders
Est. 62 min
10 exercises
Barbell Squat to Shoulder Press
4 Sets x 8 Reps
Barbell Hang Clean
4 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Tue
rest
Est. 0 min
0 exercises
This day is empty
Wed
chest
Est. 57 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
svend press
1 Set x 8 Reps
wide pushups
1 Set x 8 Reps
bench circuit
2 Sets x 8 Reps
bench negatives
3 Sets x 8 Reps
Thu
arms
Est. 72 min
11 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Fri
legs
Est. 60 min
8 exercises
Machine Leg Press
4 Sets x 20 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Bulgarian split squat
3 Sets x 15 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Cable Hip Abduction
4 Sets x 15 Reps
Sat
chest
Est. 62 min
8 exercises
Barbell Bench Press
6 Sets x 8 Reps
Barbell Incline Bench Press
6 Sets x 8 Reps
Barbell Decline Bench Press
6 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
dumbell hell
2 Sets
Sun
back
Est. 59 min
10 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
