AB 2DAYS ROUTINE Ver.1.1
Bulking
Intermediate
Machine strength
Plan Details
The AB 2DAYS ROUTINE Ver.1.1 routine by xkidxburn is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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.
Routine detail
Day 1
A1
Est. 142 min
18 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Incline Bench Press
6 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Machine Lat Pulldown
5 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Day 2
BX
Est. 134 min
17 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Squat
7 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Barbell Shoulder Press
5 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Day 3
A2
Est. 143 min
18 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Barbell Deadlift
6 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Barbell Incline Bench Press
6 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Day 4
Leg press at Office
Est. 86 min
7 exercises
Machine Leg Press
7 Sets x 40 Reps
Machine Bench Press
6 Sets x 12 Reps
Barbell Curl
5 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Day 5
TREADMILL
Est. 90 min
10 exercises
Treadmill Running
1 Set
Pull-Up
3 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Cable Wood Chop
3 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Inversion Table
1 Set
Day 5
STEPPER
Est. 90 min
10 exercises
Step Machine
1 Set
Pull-Up
3 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Cable Wood Chop
3 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Inversion Table
1 Set
Day 6
Abs. at Home (Morning)
Est. 32 min
8 exercises
Bridge
2 Sets
Leg Raise
2 Sets x 30 Reps
Crunch
2 Sets x 20 Reps
Plank
1 Set
Leg Raise
2 Sets x 30 Reps
Crunch
2 Sets x 20 Reps
Plank
1 Set
Bridge
2 Sets
Day 6
Abs. at Home (Anytime)
Est. 40 min
10 exercises
Bridge
2 Sets
Leg Raise
2 Sets x 30 Reps
Crunch
2 Sets x 20 Reps
Plank
1 Set
Bridge
2 Sets
Leg Raise
2 Sets x 30 Reps
Crunch
2 Sets x 20 Reps
Plank
1 Set
Bridge
2 Sets
Flutter Kick
3 Sets x 12 Reps
Day 7
Take a walk
Est. 32 min
1 exercise
Walking
1 Set
Day 7
FREE STYLE
Est. 2 min
1 exercise
Softball Play
1 Set
