Ruyman CDGC 2
Bulking
Intermediate
Machine strength
Plan Details
The Ruyman CDGC 2 routine by sacazo is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
CHEST
Est. 79 min
14 exercises
Barbell Bench Press
1 Set x 12 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 6 Reps
Machine Incline Chest Press
1 Set x 10 Reps
Machine Incline Chest Press
1 Set x 8 Reps
Machine Incline Chest Press
1 Set x 8 Reps
Machine Incline Chest Press
1 Set x 6 Reps
Barbell Decline Bench Press
2 Sets x 10 Reps
Barbell Decline Bench Press
2 Sets x 8 Reps
Cable Cross-Over
4 Sets x 16 Reps
Machine Fly
2 Sets x 10 Reps
Machine Fly
2 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 16 Reps
Tue
BACK
Est. 74 min
16 exercises
Chin-Up (Close Grip)
1 Set x 10 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 8 Reps
Chin-Up (Close Grip)
1 Set x 10 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 8 Reps
Chin-Up (Close Grip)
1 Set x 10 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 8 Reps
Chin-Up (Close Grip)
1 Set x 10 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
4 Sets x 16 Reps
Neutral grip Lat pulldown
1 Set x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Neutral grip Lat pulldown
1 Set x 6 Reps
Neutral grip Lat pulldown
1 Set x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Neutral grip Lat pulldown
1 Set x 8 Reps
Wed
LEGS
Est. 81 min
19 exercises
Machine Leg Extension
4 Sets x 24 Reps
Machine Leg Press
1 Set x 10 Reps
Static wall squat
1 Set x 1 Rep
Machine Leg Press
1 Set x 10 Reps
Static wall squat
1 Set x 1 Rep
Machine Leg Press
1 Set x 12 Reps
Static wall squat
1 Set x 1 Rep
Machine Leg Press
1 Set x 12 Reps
Static wall squat
1 Set x 1 Rep
Smith Machine Front Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Dumbbell Lunge
1 Set x 18 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Dumbbell Lunge
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Dumbbell Lunge
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Dumbbell Lunge
1 Set x 8 Reps
Machine kickback
4 Sets x 15 Reps
Thu
SHOULDERS
Est. 111 min
24 exercises
Dumbbell Seated Shoulder Press
1 Set x 12 Reps
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
1 Set
Machine Deltoid Raise
1 Set x 10 Reps
Weight Plate Front Raise
1 Set x 10 Reps
Machine Deltoid Raise
1 Set x 10 Reps
Weight Plate Front Raise
1 Set x 10 Reps
Machine Deltoid Raise
1 Set x 10 Reps
Weight Plate Front Raise
1 Set x 10 Reps
Machine Deltoid Raise
1 Set x 10 Reps
Weight Plate Front Raise
1 Set x 10 Reps
Barbell Jerk
4 Sets x 7 Reps
Dumbbell Lateral Raise (Side-Lying)
1 Set x 10 Reps
Dumbbell One-Arm Incline Lateral Raise
1 Set x 10 Reps
Dumbbell Lateral Raise (Side-Lying)
1 Set x 10 Reps
Dumbbell One-Arm Incline Lateral Raise
1 Set x 10 Reps
Dumbbell Lateral Raise (Side-Lying)
1 Set x 10 Reps
Dumbbell One-Arm Incline Lateral Raise
1 Set x 10 Reps
Dumbbell Lateral Raise (Side-Lying)
1 Set x 10 Reps
Dumbbell One-Arm Incline Lateral Raise
1 Set x 10 Reps
Cable Shrug
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Machine Calf Raise
4 Sets x 15 Reps
Fri
ARMS
Est. 86 min
23 exercises
Barbell Curl
1 Set x 10 Reps
Barbell Curl
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Barbell Curl
1 Set x 6 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
2 Sets x 10 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
2 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 10 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 8 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 8 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 6 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 12 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 10 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 8 Reps
Cable Tricep Pushdown (V-Bar)
1 Set
Barbell Overhead Tricep Extension
1 Set x 10 Reps
Bench Dip
1 Set
Barbell Overhead Tricep Extension
1 Set x 10 Reps
Bench Dip
1 Set
Barbell Overhead Tricep Extension
1 Set x 8 Reps
Bench Dip
1 Set
Barbell Overhead Tricep Extension
1 Set x 8 Reps
Bench Dip
1 Set
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
