AB 2DAYS ROUTINE Ver.1.0
Shared By : xkidxburn VIP
Frequency : 4 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
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Description

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.

Day 1 A1
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 35 sec 8 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 55 sec 10 6 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 50 sec 12 5 Progress Chart

Chest

Machine Fly Machine Fly 45 sec 12 5 Progress Chart

Back

Machine Lat Pull Down Machine Lat Pull Down 50 sec 12 5 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 40 sec 12 5 Progress Chart

Back

Cable Seated Row Cable Seated Row 45 sec 12 5 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 35 sec 12 4 Progress Chart

Chest

Dips for chest 50 sec 10 4 Progress Chart

Biceps

Barbell Spider Curl Barbell Spider Curl 35 sec 12 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 35 sec 12 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 35 sec 12 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 35 sec 12 3 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 10 sec 12 3 Progress Chart

Forearms

Barbell Reverse Curl Barbell Reverse Curl 10 sec 10 4 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 10 sec 15 4 Progress Chart

Abs

Cable Crunch Cable Crunch 30 sec 15 4 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 30 sec 12 4 Progress Chart
Day 2 BX
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 35 sec 8 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 70 sec 12 7 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 50 sec 12 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 50 sec 12 5 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 45 sec 12 4 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 10 sec 15 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 10 sec 15 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 45 sec 12 5 Progress Chart

Shoulders

Dumbbell Seated Side Lateral Raise Dumbbell Seated Side Lateral Raise 35 sec 12 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 40 sec 12 4 Progress Chart

Shoulders

Dumbbell Reverse Flyes Dumbbell Reverse Flyes 35 sec 12 4 Progress Chart

Forearms

Barbell Reverse Curl Barbell Reverse Curl 10 sec 10 4 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 10 sec 15 4 Progress Chart

Abs

Cable Crunch Cable Crunch 30 sec 15 4 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 30 sec 12 4 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 25 sec 15 4 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 25 sec 15 4 Progress Chart
Day 3 A2
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 35 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 50 sec 12 4 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 20 sec 12 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 12 6 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 55 sec 12 5 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 55 sec 10 6 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 50 sec 12 5 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 35 sec 12 4 Progress Chart

Triceps

Dip Dip 45 sec 12 4 Progress Chart

Biceps

Barbell Spider Curl Barbell Spider Curl 35 sec 12 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 35 sec 12 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 35 sec 12 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 35 sec 12 3 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 10 sec 12 3 Progress Chart

Forearms

Barbell Reverse Curl Barbell Reverse Curl 10 sec 10 4 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 10 sec 15 4 Progress Chart

Abs

Cable Crunch Cable Crunch 30 sec 15 4 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 30 sec 12 4 Progress Chart
Day 4 Leg press at Office
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Leg Press 60 sec 40 7 Progress Chart

Chest

Bench Press Machine Bench Press Machine 60 sec 12 6 Progress Chart

Biceps

Barbell Curl Barbell Curl 30 sec 15 5 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 30 sec 15 3 Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 40 sec 12 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 12 4 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 30 sec 12 4 Progress Chart
Day 5 STEPPER
Muscle Exercise Name Timer Reps Sets Track

Cardio

Step Machine Step Machine 30 min - - Progress Chart

Back

Pull Ups Pull Ups 35 sec 8 3 Progress Chart

Forearms

Barbell Reverse Curl Barbell Reverse Curl 30 sec 12 4 Progress Chart

Shoulders

Dumbbell Reverse Flyes Dumbbell Reverse Flyes 30 sec 12 4 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 30 sec 12 4 Progress Chart

Abs

Cable Crunch Cable Crunch 30 sec 15 4 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 30 sec 12 4 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 30 sec 15 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 25 sec 15 4 Progress Chart

Cardio

Inversion Table 10 sec - - Progress Chart
Day 5 TREADMILL
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart

Back

Pull Ups Pull Ups 35 sec 8 3 Progress Chart

Forearms

Barbell Reverse Curl Barbell Reverse Curl 30 sec 12 4 Progress Chart

Shoulders

Dumbbell Reverse Flyes Dumbbell Reverse Flyes 30 sec 12 4 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 30 sec 12 4 Progress Chart

Abs

Cable Crunch Cable Crunch 30 sec 15 4 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 30 sec 12 4 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 30 sec 15 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 25 sec 15 4 Progress Chart

Cardio

Inversion Table 10 sec - - Progress Chart
Day 6 Abs. at Home (Anytime)
Muscle Exercise Name Timer Reps Sets Track

Glutes

Bridge Bridge 20 sec - 2 Progress Chart

Abs

Leg Raise Leg Raise 20 sec 30 2 Progress Chart

Abs

Crunches Crunches 20 sec 20 2 Progress Chart

Abs

Plank Plank 20 sec - 1 Progress Chart

Glutes

Bridge Bridge 20 sec - 2 Progress Chart

Abs

Leg Raise Leg Raise 20 sec 30 2 Progress Chart

Abs

Crunches Crunches 20 sec 20 2 Progress Chart

Abs

Plank Plank 20 sec - 1 Progress Chart

Glutes

Bridge Bridge 20 sec - 2 Progress Chart

Glutes

Flutter Kick Flutter Kick 20 sec 12 3 Progress Chart
Day 6 Abs. at Home (Morning)
Muscle Exercise Name Timer Reps Sets Track

Glutes

Bridge Bridge 20 sec - 2 Progress Chart

Abs

Leg Raise Leg Raise 20 sec 30 2 Progress Chart

Abs

Crunches Crunches 20 sec 20 2 Progress Chart

Abs

Plank Plank 20 sec - 1 Progress Chart

Abs

Leg Raise Leg Raise 20 sec 30 2 Progress Chart

Abs

Crunches Crunches 20 sec 20 2 Progress Chart

Abs

Plank Plank 20 sec - 1 Progress Chart

Glutes

Bridge Bridge 20 sec - 2 Progress Chart
Day 7 FREE STYLE
Muscle Exercise Name Timer Reps Sets Track

Cardio

Softball Play 30 sec - - Progress Chart
Day 7 Take a walk
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 30 min - - Progress Chart