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split 2x bodypart week xtreme time
Bulking
Beginner
Machine strength
Plan Details
The split 2x bodypart week xtreme time routine by dytrying is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
You train your muscle groups 2 times a week with at least 1 day rest after 2 workout days. Warm up 2-3 sets. For big muscle groups.15 reps Light weight, 10 reps littel more weight,10 reps even a littel more weight. Than u do u 3x work sets. Raise your weights as you reach 10-11 reps on your work sets. Control your breath, concentrate your movement at active and negative part of each exercise. Rest times between 60 -120 seconds. 80 seconds is goed 180 seconds is max. Lower weights shorter rest time. Higher weights longer rest time. 72 hours -120 hours max rest. Between the workouts for the same muscle groups. If you want to spend less time on your workout see workouts , split 2x bodypart week medium time or split 2x bodypart week short time
Routine detail
Day 1
legs back abs
Est. 71 min
8 exercises
Barbell Deep Squat
1 Set
Barbell Deadlift
1 Set
Barbell Bent-Over Row
1 Set
Machine Leg Extension
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Cable Seated Crunch
3 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
Day 2
chest shoulders arms abs
Est. 89 min
11 exercises
Barbell Bench Press
1 Set
Machine Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
Cable Seated Crunch
3 Sets x 10 Reps
Day 4
legs back abs
Est. 71 min
8 exercises
Barbell Deep Squat
1 Set
Barbell Deadlift
1 Set
Barbell Bent-Over Row
1 Set
Machine Leg Extension
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
Cable Seated Crunch
3 Sets x 10 Reps
Day 5
chest shoulders arms abs
Est. 89 min
11 exercises
Barbell Bench Press
1 Set
Machine Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Seated Crunch
3 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
