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2nd Cycle
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The 2nd Cycle routine by henrich.slezak is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Intermediate routine to run after first cycle after hiatus. Including olympic weightlifting and mobility.
Routine detail
Mon
Leg Day
Est. 0 min
8 exercises
Barbell Snatch
3 Sets x 3 Reps
Barbell Squat
4 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Lunge
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 10 Reps
Tue
Shoulders/Chest
Est. 0 min
11 exercises
Barbell Military Press
3 Sets x 6 Reps
Barbell Jerk
3 Sets x 3 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Shrug
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Barbell Upright Row
2 Sets x 6 Reps
Cable Cross-Over
2 Sets x 10 Reps
Wed
Back/Abs
Est. 0 min
9 exercises
Barbell Clean
3 Sets x 3 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Side Plank
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Crunch
3 Sets x 10 Reps
Thu
Legs/Arms
Est. 0 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Curl
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 6 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Fri
Chest/Shoulders/Abs
Est. 0 min
12 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 4 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Snatch Pull
3 Sets x 6 Reps
Crunch
3 Sets x 12 Reps
Barbell Snatch Pull
3 Sets x 6 Reps
Side Plank
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Sat
Oly Lifts
Est. 0 min
8 exercises
Barbell Snatch Pull
3 Sets x 3 Reps
Barbell Power Snatch
3 Sets x 3 Reps
Barbell Hang Snatch
3 Sets x 3 Reps
Barbell Snatch Balance
3 Sets x 3 Reps
Barbell Snatch
3 Sets x 3 Reps
Barbell Clean Pull
3 Sets x 3 Reps
Barbell Hang Clean
3 Sets x 3 Reps
Barbell Clean and Jerk
3 Sets x 3 Reps
Sun
Abs/Mobility
Est. 0 min
4 exercises
Crunch
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Rotator Cuffs
3 Sets x 8 Reps
