vmercader
V's Dynamic Second Level Muscle Gain
AUTOPLAY
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The V's Dynamic Second Level Muscle Gain routine by vmercader is a 4 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Plan Description
Focus on 2 day chest, 2 day abs, and all other muscle groups divided into the 4 days to gain a decen...
Mon
Wed
Thu
Sat
Chest, Triceps, Shoulders
Est time: 111 min
24 exercises
Push-Up (Wide Hand)
Chest
Sets
1
Reps
16
Interval
00:00
Rest Time
00:30
Clap Push-Up
Chest
Sets
1
Reps
10
Interval
00:00
Rest Time
01:00
Push-Up (Close Hand)
Chest
Sets
1
Reps
10
Interval
00:00
Rest Time
01:00
Push-Up
Chest
Sets
1
Reps
16
Interval
00:00
Rest Time
00:30
Plyo Push-Up
Chest
Sets
2
Reps
10
Interval
00:00
Rest Time
00:40
Dumbbell Deep Push-Up
Chest
Sets
1
Reps
16
Interval
00:00
Rest Time
03:00
Band Cross-Over
Chest
Sets
1
Reps
30
Interval
00:00
Rest Time
01:00
Band high crossover
Chest
Sets
1
Reps
30
Interval
00:00
Rest Time
01:00
Band Lower Chest Raise
Chest
Sets
1
Reps
30
Interval
00:00
Rest Time
02:00
Dumbbell Bench Press
Chest
Sets
1
Reps
30
Interval
00:00
Rest Time
01:00
Dumbbell Fly
Chest
Sets
1
Reps
20
Interval
00:00
Rest Time
01:00
Dumbbell Bench Press (Reverse Grip)
Chest
Sets
1
Reps
20
Interval
00:00
Rest Time
01:00
Dumbbell Pullover
Chest
Sets
1
Reps
30
Interval
00:00
Rest Time
02:30
Cable One-Arm Tricep Pushdown (Reverse Grip)
Triceps
Sets
2
Reps
10
Interval
00:00
Rest Time
00:20
Bench Dip
Triceps
Sets
2
Reps
16
Interval
00:00
Rest Time
00:10
Dumbbell Seated Tricep Press
Triceps
Sets
2
Reps
10
Interval
00:00
Rest Time
00:10
Dumbbell One-Arm Tricep Kickback
Triceps
Sets
2
Reps
16
Interval
00:00
Rest Time
00:10
Dumbbell Tricep Extension
Triceps
Sets
2
Reps
10
Interval
00:00
Rest Time
00:30
Dumbbell Press (Close Grip)
Triceps
Sets
2
Reps
15
Interval
00:00
Rest Time
02:00
Dumbbell Alternating Deltoid Raise
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
00:20
Dumbbell Alternating Arnold Press
Shoulders
Sets
3
Reps
16
Interval
00:00
Rest Time
00:20
Dumbbell Shoulder Abduction
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
00:20
Dumbbell Cuban Press
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
00:20
Side Wrist Pull
Shoulders
Sets
1
Reps
30
Interval
00:00
Rest Time
00:00
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