dads 2 month 2 - JEFIT

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dads 2 month 2 - JEFIT

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dads 2 month 2

Bulking

Intermediate

Machine strength

Plan Details

The dads 2 month 2 routine by shickman is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Cardio 1 mile 9.49 minutes x 7 days a week

Routine detail

Mon

chest

Est. 42 min

6 exercises

Barbell Front Raise Pullover Demonstration

Barbell Front Raise Pullover

3 Sets x 8 Reps

Barbell One-Arm Floor Press Demonstration

Barbell One-Arm Floor Press

3 Sets x 8 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

3 Sets x 8 Reps

Dumbbell Decline One-Arm Hammer Press Demonstration

Dumbbell Decline One-Arm Hammer Press

3 Sets x 8 Reps

Cable Low Tricep Extension (Supine) Demonstration

Cable Low Tricep Extension (Supine)

3 Sets x 8 Reps

Cable Overhead Raise (Supine) Demonstration

Cable Overhead Raise (Supine)

3 Sets x 8 Reps

Tue

arms

Est. 47 min

7 exercises

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 8 Reps

Barbell Bicep Drag Curl Demonstration

Barbell Bicep Drag Curl

3 Sets x 8 Reps

Cable One-Arm High Curl Demonstration

Cable One-Arm High Curl

3 Sets x 8 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

3 Sets x 8 Reps

Dumbbell Alternating Seated Curl Demonstration

Dumbbell Alternating Seated Curl

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Dumbbell Bicep Curl (Supine Wide Grip) Demonstration

Dumbbell Bicep Curl (Supine Wide Grip)

3 Sets x 8 Reps

Wed

tris

Est. 34 min

5 exercises

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Cable Rope Tricep Extension (Supine) Demonstration

Cable Rope Tricep Extension (Supine)

3 Sets x 8 Reps

Dumbbell Alternating Tricep Extension Demonstration

Dumbbell Alternating Tricep Extension

3 Sets x 8 Reps

Dumbbell Cross Tricep Extension (Supine) Demonstration

Dumbbell Cross Tricep Extension (Supine)

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Thu

back/forarms

Est. 59 min

9 exercises

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

3 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 8 Reps

Cable One-Arm Reverse Curl Demonstration

Cable One-Arm Reverse Curl

3 Sets x 8 Reps

Dumbbell Seated One-Arm Wrist Curl Demonstration

Dumbbell Seated One-Arm Wrist Curl

3 Sets x 8 Reps

Barbell Row Demonstration

Barbell Row

3 Sets x 8 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 8 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

3 Sets x 8 Reps

Cable Standing Row Demonstration

Cable Standing Row

3 Sets x 8 Reps

Barbell Jefferson Squat Demonstration

Barbell Jefferson Squat

3 Sets x 8 Reps

Fri

shoulders/upper leg

Est. 59 min

9 exercises

Barbell Frankenstein Squat Demonstration

Barbell Frankenstein Squat

3 Sets x 8 Reps

Cable One-Arm Reverse Fly Demonstration

Cable One-Arm Reverse Fly

3 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Alternating Lateral Raise Demonstration

Dumbbell Alternating Lateral Raise

3 Sets x 8 Reps

Band Good Morning Demonstration

Band Good Morning

3 Sets x 8 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 8 Reps

Dumbbell Jump Squat Demonstration

Dumbbell Jump Squat

3 Sets x 8 Reps

Dumbbell Bench Squat Demonstration

Dumbbell Bench Squat

3 Sets x 8 Reps

Dumbbell Wall Squat Demonstration

Dumbbell Wall Squat

3 Sets x 8 Reps

Sat

lower leg

Est. 25 min

4 exercises

Cable Pull Through Demonstration

Cable Pull Through

3 Sets x 8 Reps

Dumbbell Single-Leg Calf Raise Demonstration

Dumbbell Single-Leg Calf Raise

3 Sets x 8 Reps

Machine Single-Leg Calf Press Demonstration

Machine Single-Leg Calf Press

3 Sets x 8 Reps

Smith Machine Single-Leg Calf Raise Demonstration

Smith Machine Single-Leg Calf Raise

3 Sets x 8 Reps

Any

abs x 4 a week

Est. 106 min

17 exercises

Band Sit-Up Demonstration

Band Sit-Up

3 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Cable Crunch Demonstration

Cable Crunch

3 Sets x 8 Reps

Stability Ball Dumbbell Sit-Up Demonstration

Stability Ball Dumbbell Sit-Up

3 Sets x 8 Reps

Dumbbell Wood Chop Demonstration

Dumbbell Wood Chop

3 Sets x 8 Reps

Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch

3 Sets x 8 Reps

Cable Side Bend Demonstration

Cable Side Bend

3 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Ab Draw Leg Slide Demonstration

Ab Draw Leg Slide

3 Sets x 8 Reps

Barbell Seated Twist Demonstration

Barbell Seated Twist

3 Sets x 8 Reps

Crunch with Hands Overhead Demonstration

Crunch with Hands Overhead

3 Sets x 8 Reps

Stability Ball Side Crunch Demonstration

Stability Ball Side Crunch

3 Sets x 8 Reps

Frog Sit-Up Demonstration

Frog Sit-Up

3 Sets x 8 Reps

Kettlebell Leg Pass Demonstration

Kettlebell Leg Pass

3 Sets x 8 Reps

Kettlebell Figure Eight Demonstration

Kettlebell Figure Eight

3 Sets x 8 Reps

Bench Oblique Crunch Demonstration

Bench Oblique Crunch

3 Sets x 8 Reps

Weighted Trunk Rotation Demonstration

Weighted Trunk Rotation

3 Sets x 8 Reps