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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
3 Sets x 8 Reps
Barbell One-Arm Floor Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Decline One-Arm Hammer Press
3 Sets x 8 Reps
Cable Low Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Overhead Raise (Supine)
3 Sets x 8 Reps
Tue
arms
Est. 47 min
7 exercises
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
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)
3 Sets x 8 Reps
Cable Rope Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Thu
back/forarms
Est. 59 min
9 exercises
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Cable One-Arm Reverse Curl
3 Sets x 8 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Barbell Jefferson Squat
3 Sets x 8 Reps
Fri
shoulders/upper leg
Est. 59 min
9 exercises
Barbell Frankenstein Squat
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Band Good Morning
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 8 Reps
Dumbbell Wall Squat
3 Sets x 8 Reps
Sat
lower leg
Est. 25 min
4 exercises
Cable Pull Through
3 Sets x 8 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
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
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Crunch with Hands Overhead
3 Sets x 8 Reps
Stability Ball Side Crunch
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
Kettlebell Leg Pass
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
