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Beginner Routine program N. 2
Bulking
Beginner
Machine strength
Plan Details
The Beginner Routine program N. 2 routine by FilipeXavi is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This 4 day split routine consists of chest, shoulders, back, arm, legs and abs training for 4 to 6 weeks of performance The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Chest and Trip
Est. 82 min
10 exercises
Treadmill Running
1 Set
Smith Machine Decline Bench Press
4 Sets x 10 Reps
Dumbbell Press (Stability Ball)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Indoor Cycling
1 Set
Tue
Rest
Est. 0 min
0 exercises
This day is empty
Wed
Back and Biceps
Est. 85 min
10 exercises
Treadmill Running
1 Set
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Indoor Cycling
1 Set
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Shoulders and Legs
Est. 80 min
9 exercises
Treadmill Running
1 Set
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Press (Stability Ball)
3 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Indoor Cycling
1 Set
Sat
Abs
Est. 90 min
11 exercises
Treadmill Running
1 Set
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Sit-Up
3 Sets x 26 Reps
Alternating Heel Touch
3 Sets x 26 Reps
Plank
3 Sets
Machine Ab Crunch
4 Sets x 15 Reps
Leg Raise
3 Sets x 10 Reps
Indoor Cycling
1 Set
Sun
Rest
Est. 0 min
0 exercises
This day is empty
