get big 2
Bulking
Intermediate
Barbell
Plan Details
The get big 2 routine by rajichani is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
do 4-6 reps of each exercise with heavy weights
Routine detail
Mon
arms
Est. 72 min
8 exercises
Barbell Preacher Curl
3 Sets x 6 Reps
Dumbbell Concentration Curl
3 Sets x 6 Reps
Dumbbell Incline Hammer Curl
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 6 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 6 Reps
Tue
legs+ abs
Est. 54 min
6 exercises
Machine Leg Extension
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Hack Squat
3 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Wed
shoulders+ abs
Est. 74 min
9 exercises
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Dumbbell Rear Deltoid Row
3 Sets x 6 Reps
Barbell Front Raise
3 Sets x 6 Reps
Cable Deltoid Raise
3 Sets x 6 Reps
Cable Rope Deltoid Row
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Stability Ball Pull-In
3 Sets x 12 Reps
Plank
2 Sets
Thu
rest
Est. 0 min
0 exercises
This day is empty
Fri
chest
Est. 46 min
5 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 6 Reps
Cable Mid Chest Crossover
3 Sets x 6 Reps
Cable Lower Chest Raise
3 Sets x 6 Reps
Sat
back & abs
Est. 64 min
8 exercises
Barbell Deadlift
3 Sets x 6 Reps
T Bar Row
3 Sets x 6 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Crunch
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Plank
2 Sets
Sun
rest
Est. 0 min
0 exercises
This day is empty
