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pass 2
General
Beginner
Machine strength
Plan Details
The pass 2 routine by gustthom100 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest shoulders
Est. 71 min
10 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Day 2
Legs & calves
Est. 49 min
7 exercises
Barbell Lunge
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Day 3
Back & abs
Est. 48 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Day 4
Arms & calves
Est. 70 min
10 exercises
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
