OC#2
Bulking
Intermediate
Dumbbell
Plan Details
The OC#2 routine by charles.eduardo.sc.br is a 24 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
OCS05#01
Est. 75 min
9 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Deltoid Raise
6 Sets x 12 Reps
Cable One-Arm Lateral Raise
6 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 2
OCS05#02
Est. 82 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Remada Pronada Aberta
3 Sets x 12 Reps
Cable Lateral Raise
6 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
6 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
6 Sets x 12 Reps
Day 3
OCS05#03
Est. 53 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Posterior de Coxa polia baixa deitado
6 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Elevacao lateral com cabo deitado
6 Sets x 12 Reps
Barbell Seated Calf Raise
3 Sets x 12 Reps
Day 4
OCS05#04
Est. 112 min
6 exercises
Cable One-Arm Reverse Fly
8 Sets x 12 Reps
Cable Lateral Raise
8 Sets x 12 Reps
Dumbbell Lateral Raise
8 Sets x 12 Reps
Cable One-Arm Lateral Raise
8 Sets x 12 Reps
Dumbbell Seated Arnold Press
8 Sets x 12 Reps
Weight Plate Front Raise
8 Sets x 12 Reps
Day 5
OCS05#05
Est. 39 min
5 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Rope Pullover (Supine)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
6 Sets x 12 Reps
Day 6
OCS05#06
Est. 38 min
5 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Remada Pronada Aberta
3 Sets x 12 Reps
Remada Curvada Pronada na polia
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Day 7
OCS06#01
Est. 96 min
11 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Elevação diagonal unilateral no cabo baixo
6 Sets x 12 Reps
Cable Deltoid Raise
6 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 8
OCS06#02
Est. 105 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Remada Pronada Aberta
3 Sets x 12 Reps
Cable Lateral Raise
6 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
7 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
9 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
6 Sets x 12 Reps
Day 9
OCS06#03
Est. 50 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Posterior de Coxa polia baixa deitado
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Elevação lateral com caneleira
3 Sets x 12 Reps
Barbell Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Day 10
OCS06#04
Est. 100 min
8 exercises
Cable One-Arm Reverse Fly
6 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Remada curvada com Dumbbell(Serrote)
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
6 Sets x 12 Reps
Dumbbell Lateral Raise
12 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Weight Plate Front Raise
4 Sets x 12 Reps
Day 11
OCS06#05
Est. 47 min
5 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Rope Pullover (Supine)
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
6 Sets x 12 Reps
Day 12
OCS06#06
Est. 37 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Remada Pronada Aberta
4 Sets x 12 Reps
Remada Curvada Pronada na polia
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Day 13
OCS07#01
Est. 124 min
11 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
12 Sets x 12 Reps
Cable Deltoid Raise
8 Sets x 12 Reps
Elevação diagonal unilateral no cabo baixo
8 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
EZ Bar Tricep Extension
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Day 14
OCS07#02
Est. 84 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Remada Pronada Aberta
3 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Remada Curvada com Dumbbell Pronada
4 Sets x 12 Reps
Cable One-Arm Reverse Fly
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Day 15
OCS07#03
Est. 44 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Posterior de Coxa polia baixa deitado
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Elevação lateral com caneleira
3 Sets x 12 Reps
Barbell Seated Calf Raise
3 Sets x 12 Reps
Day 16
OCS07#04
Est. 111 min
14 exercises
Remada Pronada Aberta
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 3 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Remada curvada com Dumbbell(Serrote)
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 3 Reps
Elevação diagonal unilateral no cabo baixo
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 3 Reps
Weight Plate Front Raise
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Day 17
OCS07#05
Est. 39 min
5 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Rope Pullover (Supine)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Day 18
OCS07#06
Est. 36 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Remada Pronada Aberta
3 Sets x 12 Reps
Remada Curvada Pronada na polia
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Day 19
OCS08#01
Est. 92 min
11 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Weight Plate Front Raise
2 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 20 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Elevação diagonal unilateral no cabo baixo
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 20
OCS08#02
Est. 86 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Remada Pronada Aberta
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Remada Curvada com Dumbbell Pronada
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Day 21
OCS08#03
Est. 44 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Posterior de Coxa polia baixa deitado
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Elevação lateral com caneleira
3 Sets x 12 Reps
Barbell Seated Calf Raise
3 Sets x 12 Reps
Day 22
OCS08#04
Est. 119 min
14 exercises
Remada Pronada Aberta
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Remada curvada com Dumbbell(Serrote)
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Elevação diagonal unilateral no cabo baixo
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Weight Plate Front Raise
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Day 23
OCS08#05
Est. 39 min
5 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Rope Pullover (Supine)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Day 24
OCS08#06
Est. 36 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Remada Pronada Aberta
3 Sets x 12 Reps
Remada Curvada Pronada na polia
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
