AB 2DAYS ROUTINE Ver.1.1
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.
2019.08.29. AB 2DAYS ROUTINE Ver.1.1 Test started
Discard Barbell & Dumbbell flat Bench press.

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 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

Chest

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

Chest

Machine Fly Machine Fly 45 sec 12 4 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

Triceps

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

Biceps

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

Triceps

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

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 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