Big Deal 2
Bulking
Intermediate
Machine strength
Plan Details
The Big Deal 2 routine by jandro008 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Best Routine ever for second 2 months
Routine detail
Day 1
Chest, Triceps and Abs
Est. 53 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 10,8,7,6 Reps
Barbell Decline Bench Press
3 Sets x 8,7,6 Reps
Machine Fly
3 Sets x 8,7,6 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 10,8,7,6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10,8,7,6 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8,7,6 Reps
Air Bike
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Day 2
Back, Biceps and Abs
Est. 58 min
10 exercises
Chin-Up with Knee Raise
4 Sets x 10,8,7,6 Reps
Cable Elevated Row
3 Sets x 8,7,6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8,7,6 Reps
T Bar Row
3 Sets x 8,7,6 Reps
Machine Reverse Fly
3 Sets x 8,7,6 Reps
EZ Bar Curl
4 Sets x 10,8,7,6 Reps
Dumbbell Hammer Curl
3 Sets x 8,7,6 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Decline Crunch
3 Sets x 20 Reps
Day 3
Legs, Shoulders and Abs
Est. 60 min
10 exercises
Machine Leg Press
4 Sets x 10,8,7,6 Reps
Machine Calf Press
4 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 8,7,6 Reps
Machine Seated Leg Curl
3 Sets x 8,7,6 Reps
Machine Seated Calf Raise
3 Sets x 8,7,6 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 10,8,7,6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8,7,6 Reps
Dumbbell Seated Arnold Press
3 Sets x 8,7,6 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
