P34body's MC Week 2
Bulking
Advanced
Machine strength
Plan Details
The P34body's MC Week 2 routine by P34body is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Second week of Micro Cycle. Rep ranges 14-18. Rest is 90-120 seconds between sets.
Routine detail
Day 1
Chest / Triceps
Est. 0 min
7 exercises
Dumbbell Incline Fly
7 Sets x 14 Reps
Dumbbell Incline Bench Press
3 Sets x 14 Reps
Cable Lower Chest Raise
3 Sets x 14 Reps
Dumbbell Bench Press
3 Sets x 14 Reps
EZ Bar Tricep Extension
7 Sets x 14 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 14 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 14 Reps
Day 2
Back / Biceps
Est. 0 min
7 exercises
T Bar Row
7 Sets x 14 Reps
Machine Iso Lateral High Row
3 Sets x 14 Reps
Cable Seated Row
3 Sets x 14 Reps
Machine Lat Pulldown
3 Sets x 14 Reps
EZ Bar Curl
7 Sets x 14 Reps
Dumbbell Seated Bicep Curl
3 Sets x 14 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 14 Reps
Day 3
Quads / Calves
Est. 0 min
5 exercises
Barbell Squat (Wide Stance)
10 Sets x 14 Reps
Hack Squat
4 Sets x 14 Reps
Dumbbell Lunge
2 Sets x 14 Reps
Hack Calf Raise
6 Sets x 14 Reps
Machine Seated Calf Raise
3 Sets x 14 Reps
Day 4
Hamstrings / Shoulders
Est. 0 min
7 exercises
Machine Leg Curl (Prone)
10 Sets x 14 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 14 Reps
Barbell Military Press
4 Sets x 14 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 14 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 14 Reps
Barbell Front Raise
3 Sets x 14 Reps
Cable Rope Face Pull
3 Sets x 14 Reps
