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Amir 2
Cutting
Intermediate
Machine strength
Plan Details
The Amir 2 routine by hussainwakil is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
formed by experienced trainer Amir specific for dr.Hussein transformation... second month
Routine detail
Day 1
chest and back and abs
Est. 195 min
17 exercises
Treadmill Running
1 Set
Leverage Incline Chest Press
6 Sets x 15,8,6,6,6,6 Reps
Machine Bench Press
6 Sets x 12,6,6,6,6,6 Reps
Dumbbell Fly
6 Sets x 12,8,8,8,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 15 Reps
Pull-Up
6 Sets x 6 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Machine Vertical Row (Close Grip)
5 Sets x 10 Reps
Machine Seated Row
6 Sets x 8,6,6,6,6,6 Reps
Dumbbell One-Arm Row
7 Sets x 8,4,4,4,4,4,4 Reps
Barbell Deadlift
5 Sets x 8,6,6,6,6 Reps
Machine Ab Crunch
7 Sets x 30,20,20,20,20,20,20 Reps
Abs twist machine
7 Sets x 25 Reps
Rowing
1 Set
Treadmill Running
1 Set
Day 2
biceps and triceps
Est. 156 min
12 exercises
Treadmill Running
1 Set
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
EZ Bar Incline Tricep Extension
5 Sets x 10,6,6,6,6 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Seated Curl
6 Sets x 12,8,8,8,8,8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12,10,10,10 Reps
Elliptical Training
1 Set
Rowing
1 Set
Treadmill Running
1 Set
Day 3
legs and abs
Est. 129 min
11 exercises
Walking
1 Set
Machine Leg Extension
7 Sets x 15,9,9,9,9,9,9 Reps
Machine Leg Curl (Prone)
5 Sets x 12,10,10,10,10 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Hip Adduction
5 Sets x 20 Reps
Machine Leg Press (Wide Stance)
6 Sets x 12,8,8,8,8,8 Reps
Bodyweight Calf Raise
5 Sets x 30 Reps
Machine Ab Crunch
7 Sets x 30,20,20,20,20,20,20 Reps
Abs twist machine
3 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 20 Reps
Walking
1 Set
Day 4
shoulder and arms
Est. 124 min
10 exercises
Treadmill Running
1 Set
Smith Machine Rear Shoulder Press
6 Sets x 12,8,8,8,8,8 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
5 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 10,8,8,8,8 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Behind the Back Shrug
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 25 Reps
Dumbbell One-Arm Wrist Curl
5 Sets x 25 Reps
Treadmill Running
1 Set
