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Routine 2 Ameture
Bulking
Beginner
Dumbbell
Plan Details
The Routine 2 Ameture routine by rampmetal is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is the second routine by Sajal Vi
Routine detail
Day 1
Chest and Triceps
Est. 131 min
16 exercises
Push-Up (Wide Hand)
8 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Decline Bench Press
4 Sets x 15 Reps
Weighted Tricep Dip
4 Sets x 15 Reps
Single-Leg Bench Dip
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Sit-Up
4 Sets x 20 Reps
Ab Draw Leg Slide
4 Sets x 20 Reps
Decline Crunch
4 Sets x 20 Reps
Decline Bench Rotational Sit-Up
4 Sets x 20 Reps
Day 2
Back and Biceps
Est. 123 min
15 exercises
Chin-Up with Knee Raise
6 Sets x 10 Reps
Wide reverse grip lat pulldown
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Barbell Row
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 15 Reps
EZ Bar Preacher Curl (Reverse Grip)
4 Sets x 15 Reps
Dumbbell Preacher Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Barbell Reverse Curl
4 Sets x 15 Reps
Sit-Up
4 Sets x 20 Reps
Ab Draw Leg Slide
4 Sets x 20 Reps
Decline Crunch
4 Sets x 20 Reps
Decline Bench Rotational Sit-Up
4 Sets x 20 Reps
Day 3
Shoulder and Legs
Est. 118 min
12 exercises
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Dumbbell Alternating Lateral Raise
5 Sets x 15 Reps
Dumbbell One-Arm Front Raise
5 Sets x 15 Reps
Barbell Upright Row
5 Sets x 15 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Barbell 1/2 Squat
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Sit-Up
4 Sets x 25 Reps
Ab Draw Leg Slide
4 Sets x 25 Reps
Decline Crunch
4 Sets x 25 Reps
Decline Bench Rotational Sit-Up
4 Sets x 25 Reps
