AB 2DAYS ROUTINE Ver.1.1

AB 2DAYS ROUTINE Ver.1.1

Shared By : xkidxburn VIP
Frequency : 4 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 243

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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.

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Day 1

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pull Ups	35 sec	8	3
Chest		Barbell Incline Bench Press	55 sec	10	6
Chest		Dumbbell Incline Bench Press	50 sec	12	5
Chest		Bench Press Machine	50 sec	12	4
Chest		Machine Fly	45 sec	12	4
Back		Machine Lat Pull Down	50 sec	12	5
Back		Dumbbell One Arm Row	40 sec	12	5
Back		Cable Seated Row	45 sec	12	5
Biceps		Barbell Preacher Curl	35 sec	12	4
Triceps		Cable Rope Triceps Pushdown	35 sec	12	3
Biceps		Barbell Spider Curl	35 sec	12	3
Triceps		Cable Rope Overhead Triceps Extension	35 sec	12	3
Biceps		Dumbbell Alternate Hammer Curl	35 sec	12	3
Triceps		Cable One Arm Tricep Extension	10 sec	12	3
Forearms		Barbell Reverse Curl	10 sec	10	4
Forearms		Barbell Behind The Back Wrist Curl	10 sec	15	4
Abs		Cable Crunch	30 sec	15	4
Abs		Hanging Leg Raise	30 sec	12	4

Day 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pull Ups	35 sec	8	3
Upper Legs		Barbell Squat	70 sec	12	7
Upper Legs		Leg Press Machine	50 sec	12	4
Upper Legs		Lying Leg Curls	50 sec	12	5
Upper Legs		Leg Extensions	45 sec	12	4
Lower Legs		Calf Press On Leg Press	10 sec	15	3
Lower Legs		Bodyweight Standing Calf Raise	10 sec	15	3
Shoulders		Barbell Shoulder Press	45 sec	12	5
Shoulders		Dumbbell Seated Side Lateral Raise	35 sec	12	4
Shoulders		Dumbbell Shoulder Press	40 sec	12	4
Shoulders		Dumbbell Reverse Flyes	35 sec	12	4
Forearms		Barbell Reverse Curl	10 sec	10	4
Forearms		Barbell Behind The Back Wrist Curl	10 sec	15	4
Abs		Cable Crunch	30 sec	15	4
Abs		Hanging Leg Raise	30 sec	12	4
Upper Legs		Thigh Adductor	25 sec	15	4
Back		Hyperextensions - Back Extensions	25 sec	15	4

Day 3

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pull Ups	35 sec	8	3
Back		Wide Grip Lat Pulldown	50 sec	12	4
Upper Legs		Barbell Stiff-Legged Deadlift	20 sec	12	3
Back		Barbell Deadlift	60 sec	12	6
Back		Barbell Bent Over Row	55 sec	12	5
Chest		Barbell Incline Bench Press	55 sec	10	6
Chest		Dumbbell Incline Bench Press	50 sec	12	5
Biceps		Barbell Preacher Curl	35 sec	12	4
Triceps		Dip	45 sec	12	4
Biceps		Barbell Spider Curl	35 sec	12	3
Triceps		Cable Rope Triceps Pushdown	35 sec	12	3
Biceps		Dumbbell Alternate Hammer Curl	35 sec	12	3
Triceps		Cable Rope Overhead Triceps Extension	35 sec	12	3
Triceps		Cable One Arm Tricep Extension	10 sec	12	3
Forearms		Barbell Reverse Curl	10 sec	10	4
Forearms		Barbell Behind The Back Wrist Curl	10 sec	15	4
Abs		Cable Crunch	30 sec	15	4
Abs		Hanging Leg Raise	30 sec	12	4

Day 4

Leg press at Office

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Press	60 sec	40	7
Chest		Bench Press Machine	60 sec	12	6
Biceps		Barbell Curl	30 sec	15	5
Biceps		Dumbbell Alternate Bicep Curl	30 sec	15	3
Shoulders		Dumbbell Standing Press	40 sec	12	4
Shoulders		Dumbbell Lateral Raise	30 sec	12	4
Shoulders		Dumbbell Front Raise	30 sec	12	4

Day 5

STEPPER

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Step Machine	30 min	-	-
Back		Pull Ups	35 sec	8	3
Forearms		Barbell Reverse Curl	30 sec	12	4
Shoulders		Dumbbell Reverse Flyes	30 sec	12	4
Forearms		Barbell Behind The Back Wrist Curl	30 sec	12	4
Abs		Cable Crunch	30 sec	15	4
Abs		Hanging Leg Raise	30 sec	12	4
Abs		Cable Wood Chops	30 sec	15	3
Back		Hyperextensions - Back Extensions	25 sec	15	4
Cardio		Inversion Table	10 sec	-	-

Day 5

TREADMILL

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	30 min	-	-
Back		Pull Ups	35 sec	8	3
Forearms		Barbell Reverse Curl	30 sec	12	4
Shoulders		Dumbbell Reverse Flyes	30 sec	12	4
Forearms		Barbell Behind The Back Wrist Curl	30 sec	12	4
Abs		Cable Crunch	30 sec	15	4
Abs		Hanging Leg Raise	30 sec	12	4
Abs		Cable Wood Chops	30 sec	15	3
Back		Hyperextensions - Back Extensions	25 sec	15	4
Cardio		Inversion Table	10 sec	-	-

Day 6

Abs. at Home (Anytime)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Glutes		Bridge	20 sec	-	2
Abs		Leg Raise	20 sec	30	2
Abs		Crunches	20 sec	20	2
Abs		Plank	20 sec	-	1
Glutes		Bridge	20 sec	-	2
Abs		Leg Raise	20 sec	30	2
Abs		Crunches	20 sec	20	2
Abs		Plank	20 sec	-	1
Glutes		Bridge	20 sec	-	2
Glutes		Flutter Kick	20 sec	12	3

Day 6

Abs. at Home (Morning)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Glutes		Bridge	20 sec	-	2
Abs		Leg Raise	20 sec	30	2
Abs		Crunches	20 sec	20	2
Abs		Plank	20 sec	-	1
Abs		Leg Raise	20 sec	30	2
Abs		Crunches	20 sec	20	2
Abs		Plank	20 sec	-	1
Glutes		Bridge	20 sec	-	2

Day 7

FREE STYLE

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Softball Play	30 sec	-	-

Day 7

Take a walk

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Walking	30 min	-	-

Abs (284)
Back (138)
Biceps (116)
Chest (139)
Forearm (51)
Glutes (26)
Shoulders (207)
Triceps (109)
Upper Legs (176)
Lower Legs (43)
Cardio (19)
All (1309)

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