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Aug 18th 2019

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AB 2DAYS ROUTINE Ver.1.0

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

I have started fitness from 2017.7.7.
This program designed for 2days split based routine (1week) including rest days.
There are no rest days in this program but you can rest a day in accordance with your physical condition.
Good luck! and Enjoy!

2018.03.20. Ver.1.0 "J" GYM (New)
2018.08.05. Ver.2.0 "Bigger Arms" Program Added.
2018.10.02. Ver.3.0 "New Exercise plan" (5 days split->4 days split)
2019.04.02. 4 days split ->3 days split
2019.07.17. Ver.4.7 Routine Test started
2019.07.25. Ver.4.8 Routine Test started

2019.07.29. AB 2DAYS ROUTINE Ver.1.0 Test started
2019.08.08. "Stepper" Added.

1. Basic Group
A1: Chest and Back / Biceps and Triceps(Bigger Arms) (day 1)
BX: Legs & Shoulders (day 2)
A2: Chest and Back / Biceps and Triceps(Bigger Arms) (day 3)
BX: Legs & Shoulders (day 4)

2. Optional Group
Leg press at Office (day 5)
Stepper (day 6)
Treadmill (day 6)
Abs. at Home (day 7)
Take a work (day 7)

3. FREE STYLEs (day 7)
Softball play
Badminton

FINE.

A1 18 exercises, 2 hrs 22 mins

Pull-Up	3x8 reps	rest: 35s
Barbell Bench Press	6x10 reps	rest: 55s
Dumbbell Bench Press	5x12 reps	rest: 50s
Machine Fly	5x12 reps	rest: 45s
Machine Lat Pulldown	5x12 reps	rest: 50s
Dumbbell One-Arm Row	5x12 reps	rest: 40s
Cable Seated Row	5x12 reps	rest: 45s
Barbell Preacher Curl	4x12 reps	rest: 35s
	4x10 reps	rest: 50s
Barbell Spider Curl	3x12 reps	rest: 35s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 35s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 35s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 35s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 10s
Barbell Reverse Curl	4x10 reps	rest: 10s
Barbell Wrist Curl (Posterior)	4x15 reps	rest: 10s
Cable Kneeling Crunch	4x15 reps	rest: 30s
Hanging Leg Raise	4x12 reps	rest: 30s

BX 17 exercises, 2 hrs 14 mins

Pull-Up	3x8 reps	rest: 35s
Barbell Squat	7x12 reps	rest: 70s
Machine Leg Press	4x12 reps	rest: 50s
Machine Leg Curl (Prone)	5x12 reps	rest: 50s
Machine Leg Extension	4x12 reps	rest: 45s
Calf Press On Leg Press	3x15 reps	rest: 10s
Bodyweight Calf Raise	3x15 reps	rest: 10s
Barbell Shoulder Press	5x12 reps	rest: 45s
Dumbbell Seated Side Lateral Raise	4x12 reps	rest: 35s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 40s
Dumbbell Reverse Fly	4x12 reps	rest: 35s
Barbell Reverse Curl	4x10 reps	rest: 10s
Barbell Wrist Curl (Posterior)	4x15 reps	rest: 10s
Cable Kneeling Crunch	4x15 reps	rest: 30s
Hanging Leg Raise	4x12 reps	rest: 30s
Machine Hip Adduction	4x15 reps	rest: 25s
Back Hyperextension	4x15 reps	rest: 25s

A2 18 exercises, 2 hrs 22 mins

Pull-Up	3x8 reps	rest: 35s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 50s
Barbell Stiff-Leg Deadlift	3x12 reps	rest: 20s
Barbell Deadlift	6x12 reps	rest: 60s
Barbell Bent-Over Row	5x12 reps	rest: 55s
Barbell Incline Bench Press	6x10 reps	rest: 55s
Dumbbell Incline Bench Press	5x12 reps	rest: 50s
Barbell Preacher Curl	4x12 reps	rest: 35s
Dip	4x12 reps	rest: 45s
Barbell Spider Curl	3x12 reps	rest: 35s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 35s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 35s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 35s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 10s
Barbell Reverse Curl	4x10 reps	rest: 10s
Barbell Wrist Curl (Posterior)	4x15 reps	rest: 10s
Cable Kneeling Crunch	4x15 reps	rest: 30s
Hanging Leg Raise	4x12 reps	rest: 30s

Leg press at Office 7 exercises, 1 hr 25 mins

Machine Leg Press	7x40 reps	rest: 60s
Machine Bench Press	6x12 reps	rest: 60s
Barbell Curl	5x15 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x15 reps	rest: 30s
Dumbbell Shoulder Press	4x12 reps	rest: 40s
Dumbbell Lateral Raise	4x12 reps	rest: 30s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 30s

STEPPER 10 exercises, 1 hr 29 mins

Step Machine	1x0 reps	rest: 30s
Pull-Up	3x8 reps	rest: 35s
Barbell Reverse Curl	4x12 reps	rest: 30s
Dumbbell Reverse Fly	4x12 reps	rest: 30s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 30s
Cable Kneeling Crunch	4x15 reps	rest: 30s
Hanging Leg Raise	4x12 reps	rest: 30s
Cable Wood Chop	3x15 reps	rest: 30s
Back Hyperextension	4x15 reps	rest: 25s
	1x0 reps	rest: 10s

TREADMILL 10 exercises, 1 hr 29 mins

Treadmill Running	1x0 reps	rest: 30s
Pull-Up	3x8 reps	rest: 35s
Barbell Reverse Curl	4x12 reps	rest: 30s
Dumbbell Reverse Fly	4x12 reps	rest: 30s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 30s
Cable Kneeling Crunch	4x15 reps	rest: 30s
Hanging Leg Raise	4x12 reps	rest: 30s
Cable Wood Chop	3x15 reps	rest: 30s
Back Hyperextension	4x15 reps	rest: 25s
	1x0 reps	rest: 10s

Abs. at Home (Anytime) 10 exercises, 40 mins

Bridge	2x12 reps	rest: 20s
Leg Raise	2x30 reps	rest: 20s
Crunch	2x20 reps	rest: 20s
Plank	1x12 reps	rest: 20s
Bridge	2x12 reps	rest: 20s
Leg Raise	2x30 reps	rest: 20s
Crunch	2x20 reps	rest: 20s
Plank	1x12 reps	rest: 20s
Bridge	2x12 reps	rest: 20s
Flutter Kick	3x12 reps	rest: 20s

Abs. at Home (Morning) 8 exercises, 32 mins

Bridge	2x12 reps	rest: 20s
Leg Raise	2x30 reps	rest: 20s
Crunch	2x20 reps	rest: 20s
Plank	1x12 reps	rest: 20s
Leg Raise	2x30 reps	rest: 20s
Crunch	2x20 reps	rest: 20s
Plank	1x12 reps	rest: 20s
Bridge	2x12 reps	rest: 20s