m140 foundation week2
Bulking
Advanced
Machine strength
Plan Details
The m140 foundation week2 routine by ajdelecfit is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
week 2
Routine detail
Day 1
day9 chest&delts
Est. 83 min
12 exercises
Dumbbell Bench Press
7 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
7 Sets x 8 Reps
Cable Cross-Over
3 Sets x 15 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Day 2
day10 back
Est. 69 min
8 exercises
Cable Shoulder Extension
6 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Barbell Deadlift
8 Sets x 8 Reps
Dumbbell One-Arm Row
8 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 3
day11 legs hams
Est. 60 min
8 exercises
Machine Leg Press
6 Sets x 8 Reps
Machine Leg Curl (Prone)
6 Sets x 6 Reps
Machine Leg Curl (Prone)
7 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Air Bike
3 Sets x 30 Reps
Decline Crunch
3 Sets x 20 Reps
Crunch
3 Sets x 25 Reps
Day 4
day 13 pm delta/triceps
Est. 57 min
6 exercises
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
7 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Day 4
day13 am back
Est. 40 min
5 exercises
Cable Rope Seated Row
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 8 Reps
Pull-Up
7 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Day 5
day14 am squats
Est. 62 min
6 exercises
Barbell Squat
8 Sets x 8 Reps
Barbell Decline Bench Lunge
5 Sets x 12 Reps
Hack Squat
5 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
