Loading...
dynamic 2
General
Beginner
Machine strength
Plan Details
The dynamic 2 routine by thegame10z is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Back
Est. 35 min
4 exercises
Machine Assisted Pull-Up
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Tue
abs and calves
Est. 41 min
4 exercises
Machine Ab Crunch
4 Sets x 15 Reps
Bench Weighted Decline Crunch
4 Sets x 15 Reps
Parallel Bar Hip Raise
4 Sets x 30 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Wed
legs and glutes
Est. 49 min
5 exercises
Dumbbell Lunge
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Cable Hip Abduction
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Thu
Arms
Est. 52 min
6 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Machine Bicep Curl (Reverse Grip)
4 Sets x 10 Reps
EZ Bar French Press
4 Sets x 10 Reps
Machine Assisted Dip
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Fri
Shoulders forearms
Est. 44 min
5 exercises
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Sun
chest
Est. 36 min
4 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
