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Stage 2
General
Intermediate
Machine strength
Plan Details
The Stage 2 routine by Szane is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Shoulders
Est. 60 min
6 exercises
Barbell Shoulder Press
3 Sets x 15 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Barbell Incline Shoulder Raise
3 Sets x 15 Reps
Cable Rope Row to Neck
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Day 2
Legs
Est. 60 min
6 exercises
Machine Leg Extension
3 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Front Squat
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Day 3
Chest
Est. 60 min
6 exercises
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
Machine Inner Chest Press
3 Sets x 15 Reps
Day 4
Back
Est. 58 min
6 exercises
Barbell Deadlift
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Rope Seated Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Day 5
Arms
Est. 61 min
6 exercises
Barbell Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
EZ Bar French Press
3 Sets x 15 Reps
