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Sep 1st 2019

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AB 2DAYS ROUTINE Ver.1.1

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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.
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.

A1 18 exercises, 2 hrs 22 mins

Pull-Up	3x8 reps	rest: 35s
Barbell Incline Bench Press	6x10 reps	rest: 55s
Dumbbell Incline Bench Press	5x12 reps	rest: 50s
Machine Bench Press	4x12 reps	rest: 50s
Machine Fly	4x12 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
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 35s
Barbell Spider Curl	3x12 reps	rest: 35s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 35s
Dumbbell Alternating Hammer Curl	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