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seperation #2
Bulking
Intermediate
Machine strength
Plan Details
The seperation #2 routine by ryangiampietro is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
leg, shoulder
Est. 66 min
7 exercises
Smith Machine Squat
5 Sets x 5 Reps
Machine Leg Curl (Prone)
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 12 Reps
Smith Machine Shoulder Press
5 Sets x 10 Reps
Machine Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Any
biseps, triseps
Est. 86 min
10 exercises
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Any
chest, back
Est. 107 min
13 exercises
Barbell Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Leverage Chest Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
5 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
