Loading...
Humiston Full Gym 2.0
General
Beginner
None
Plan Details
The Humiston Full Gym 2.0 routine by bearsblow79 is a 16 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Tue
Back Full Gym 2.0 Week 2
Est. 0 min
10 exercises
Back Seated leaning row
3 Sets x 20 Reps
Back Seated row
3 Sets x 20 Reps
Back Rope lat pulldowns.
2 Sets x 20 Reps
Lat pulldown V-bar
4 Sets x 20 Reps
Back incline high elbow DB row
3 Sets x 20 Reps
Back one arm row (2 second hold top and bottom)
3 Sets x 15 Reps
Back Seated Rope trap shrug
3 Sets x 30 Reps
Back T bar rows (slow, 4 drops)
2 Sets x 50 Reps
Back reverse hypers
3 Sets x 30 Reps
Back 60 second hang
1 Set
Tue
Tues Back Full Gym 2.0 Week 4
Est. 0 min
11 exercises
Back DB pullover 3 drops
8 Sets x 20 Reps
Back Cable Pulldown Short rest
4 Sets x 20 Reps
Back seated bent over handle row
3 Sets x 20 Reps
Back Single Arm cable row
2 Sets x 20 Reps
Back incline db row
3 Sets x 20 Reps
Back incline DB shrugs
3 Sets x 30 Reps
Back bent over DB row 2 drops
6 Sets x 15 Reps
Back seated cable row (rest pause)
2 Sets x 20 Reps
Back T-bar rows
2 Sets x 20 Reps
Back Deadlift
2 Sets x 30 Reps
Back hang close then wide :60 each
2 Sets
Tue
Back Full Gym 2.0 Week 3
Est. 0 min
11 exercises
Back V bar pulldown 5 drops
6 Sets x 10 Reps
Back straight bar lat pulldowns 5 drops
6 Sets x 20 Reps
Back EZ bar seated row
3 Sets x 15 Reps
Back EZ bar trap row
3 Sets x 20 Reps
Back straight bar pullovers
4 Sets x 20 Reps
Back 1 arm row 3 drops
8 Sets x 15 Reps
Back barbell row 2 drops
3 Sets x 10 Reps
Back T bar standing hypers
3 Sets x 50 Reps
Back Hypers elbow flex & extend
2 Sets x 50 Reps
Back Hypers Y
2 Sets x 50 Reps
Back V Bar hang :60
1 Set
Tue
Back - Full Gym 2.0
Est. 0 min
9 exercises
Back EZ Pull Overs Cable
5 Sets x 20 Reps
Back Seated High Elbow Row
3 Sets x 20 Reps
Back DB Pullover
3 Sets x 20 Reps
Back High Elbow Row Wide Grip
2 Sets x 20 Reps
Back Slow Bent BB Rows
2 Sets x 20 Reps
Back Dumbbell Row
3 Sets x 15 Reps
Back Smith Shrugs bent slightly forward
3 Sets x 30 Reps
Back Hypers to failure
3 Sets x 100 Reps
Back 1 min hang
1 Set
Wed
Shoulders Full Gym 2.0 Week 2
Est. 0 min
14 exercises
Shoulders bent behind the back rears
4 Sets x 20 Reps
Side raise (full range)
4 Sets x 20 Reps
Shoulders Seated forward Arnold rotations
4 Sets x 20 Reps
Shoulders Seated Arnold's
4 Sets x 100 Reps
Rear delt (full)
3 Sets x 15 Reps
Rear delt partial (bottom)
3 Sets x 20 Reps
Shoulders incline front raise back
3 Sets x 15 Reps
Shoulders incline front raise stomach
3 Sets x 15 Reps
Shoulders single arm cable rears
3 Sets x 20 Reps
Bus drivers
6 Sets x 20 Reps
Shoulders bus drivers hybrid
1 Set x 20 Reps
Shoulders high cable rears
2 Sets x 30 Reps
Shoulders BB seated press
3 Sets x 20 Reps
Shoulders wide leaning front raise
3 Sets x 15 Reps
Wed
Shoulders - Full Gym 2.0
Est. 0 min
17 exercises
Shoulders Tri set dumbbell warmups
3 Sets x 20 Reps
Shoulders Tri set dumbbell warmups 2
3 Sets x 20 Reps
Shoulders Tri set dumbbell warmups 3
3 Sets x 20 Reps
Shoulders Front Raise Rainbow
3 Sets x 20 Reps
Shoulders Rear delt partials
2 Sets x 30 Reps
Shoulders Rear Delt full
1 Set x 10 Reps
Shoulders Rear Delt full HIGH
1 Set x 10 Reps
Shoulders Cable Side lateral
2 Sets x 15 Reps
Shoulders Seated Rope High Row
3 Sets x 20 Reps
Shoulders Side lateral Top Partials
3 Sets x 20 Reps
Shoulders Side lateral bottom partials
3 Sets x 20 Reps
Shoulders TRX pull aparts
2 Sets x 20 Reps
Shoulders TRX Ys
2 Sets x 20 Reps
Shoulders bent dumbbell rotations
3 Sets x 20 Reps
Shoulders plate press
3 Sets x 50 Reps
Shoulders incline around the world front delts
2 Sets x 10 Reps
Shoulders incline around the world rear delts
2 Sets x 10 Reps
Wed
Shoulders Full Gym 2.0 Week 3
Est. 0 min
14 exercises
S - Side lateral ascending/descending
7 Sets x 20 Reps
S - leaning side lateral partials Ascending/descending
7 Sets x 20 Reps
S - Front Raise rope pull aparts
3 Sets x 20 Reps
S - Wide Grip upright row Ascending/descending
7 Sets x 20 Reps
S - Plate front raise
3 Sets x 20 Reps
S - Plate press
3 Sets x 20 Reps
S - Cable high rear delt flys
3 Sets x 20 Reps
S - cable rear rotations
3 Sets x 20 Reps
S - Bent rear delt flys
3 Sets x 15 Reps
S - incline rear delt partials
3 Sets x 20 Reps
S - mechanical around the worlds
2 Sets x 10 Reps
S - wide cable front raise
3 Sets x 20 Reps
S - Snow angels
2 Sets x 20 Reps
S - Partials at the top
2 Sets x 20 Reps
Fri
Legs Full Gym 2.0 Week 2
Est. 0 min
18 exercises
Walking lunges (no weight)
1 Set x 50 Reps
Legs leg press 20 reps +2 -2
5 Sets x 20 Reps
Hamstring curls
9 Sets x 10 Reps
Legs Sumo +3 -3
7 Sets x 10 Reps
Leg press (close)
2 Sets x 30 Reps
Leg press Vs
2 Sets x 30 Reps
Leg press (wide)
2 Sets x 30 Reps
Legs adductor
3 Sets x 30 Reps
Legs abductor
3 Sets x 30 Reps
Leg extension partials top
2 Sets x 30 Reps
Leg extensions
2 Sets x 30 Reps
Leg extension partials bottom
2 Sets x 30 Reps
Legs reverse Smith machine
2 Sets x 15 Reps
Hamstring curls
3 Sets x 20 Reps
Legs hamstring ball curls
3 Sets x 100 Reps
Legs Calf raise toes straight
3 Sets x 50 Reps
Legs Calf raise toes in
3 Sets x 50 Reps
Legs Calf raise toes out
3 Sets x 50 Reps
Fri
Legs Full Gym 2.0
Est. 0 min
13 exercises
Legs Calf raise toes straight
2 Sets x 30 Reps
Legs Calf raise toes out
2 Sets x 30 Reps
Legs Calf raise toes in
2 Sets x 30 Reps
Legs Calf raise partial stop
2 Sets x 30 Reps
Leg extension (50, 50, 10 slow, 10 heavy with 4 drops
4 Sets x 50 Reps
Legs seated curls
3 Sets x 30 Reps
Leg press (20, 20, 10 pause, 10 pause)
4 Sets x 20 Reps
Legs walking lunges with weight
3 Sets x 20 Reps
Legs hamstring hypers
3 Sets x 30 Reps
Leg press Vs
3 Sets x 30 Reps
Legs Sissy Squat - Failure
3 Sets x 5 Reps
Legs sumo deadlift
3 Sets x 30 Reps
Legs assisted step ups
2 Sets x 15 Reps
Fri
Legs Full Gym 2.0 Week 3
Est. 0 min
11 exercises
L - Leg extension 7 up 7 down
28 Sets x 10 Reps
L - Smith split squat
3 Sets x 20 Reps
L - high bar heels on plate squat
3 Sets x 30 Reps
L - Sissy squats
2 Sets x 50 Reps
L - Stiff leg deadlift
3 Sets x 20 Reps
L - Sumo deadlift
3 Sets x 20 Reps
L - Hamstring curls
3 Sets x 20 Reps
L - Reserve lunges
3 Sets x 10 Reps
L - Abductor drop set
6 Sets x 30 Reps
L - Glute Hyper
2 Sets x 50 Reps
L - Seated calf 4 drops
10 Sets x 30 Reps
Sat
Chest Full Gym 2.0 Week 3
Est. 0 min
15 exercises
C - incline fly run the rack ++++----
9 Sets x 10 Reps
C - Incline Smith RP 4 count negative ++
3 Sets x 10 Reps
C - incline Smith
2 Sets x 30 Reps
C - Cable coffin press
3 Sets x 20 Reps
C - Cable barrel press
3 Sets x 15 Reps
C - Decline bench
3 Sets x 30 Reps
C - Incline DB drop set
5 Sets x 10 Reps
C - Machine fly Top
3 Sets x 10 Reps
C - Machine fly full
3 Sets x 10 Reps
C - machine fly bottom
3 Sets x 10 Reps
C - Bench dips
3 Sets x 50 Reps
C - Pushups
3 Sets x 50 Reps
C - TRX stretch
1 Set
Abs ball crunches
5 Sets x 50 Reps
Abs knees to chest ball
5 Sets x 50 Reps
Sat
Chest/Abs Full Gym 2.0
Est. 0 min
11 exercises
Chest Incline Chest
3 Sets x 50 Reps
Chest Decline Fly Ascending
4 Sets x 15 Reps
Chest Incline Dumbbell
3 Sets x 15 Reps
Chest High Cable Fly
3 Sets x 30 Reps
Chest Low Cable Fly
3 Sets x 30 Reps
Chest Decline Barbell Press
3 Sets x 30 Reps
Chest Dumbbell Pushups
3 Sets x 50 Reps
Chest Dips Negatives
3 Sets x 50 Reps
Chest Fly Hold for :60 seconds
1 Set x 1 Rep
Abs Decline
5 Sets x 100 Reps
Abs Hanging Knee Raises
5 Sets x 100 Reps
Sat
Chest/Abs Full Gym 2.0 Week 2
Est. 0 min
12 exercises
Chest Incline Dumbbell Press
3 Sets x 15 Reps
Chest Incline Dumbbell Fly
3 Sets x 20 Reps
Chest Dips lean forward
3 Sets x 50 Reps
Chest bent over cable fly
3 Sets x 20 Reps
Chest Incline Smith 2 drops
6 Sets x 15 Reps
Machine chest fly partial at top
3 Sets x 20 Reps
Machine chest fly
3 Sets x 50 Reps
Chest decline dumbbell Pushups
2 Sets x 50 Reps
Chest Incline coffin (30, 45, 60, 75* angles) 20 each
4 Sets x 20 Reps
Chest machine fly stretch
1 Set
Abs hanging ball knee raise
5 Sets x 50 Reps
Abs V-ball pass
5 Sets x 50 Reps
Sun
Arms Full Gym 2.0
Est. 0 min
16 exercises
Arms incline cable extensions partials
2 Sets x 20 Reps
Arms incline cable extensions 45*
2 Sets x 20 Reps
Arms incline cable extensions Reverse
2 Sets x 20 Reps
Arms incline cable extensions (2 Motions)
2 Sets x 20 Reps
Arms incline cable Curls close grip
2 Sets x 20 Reps
Arms incline cable Curls Wide Grip
2 Sets x 20 Reps
Arms incline cable Curls (seated up, tilted forward)
2 Sets x 20 Reps
Arms single arm french press
2 Sets x 20 Reps
Arms Cross body reverse hammer
2 Sets x 20 Reps
Arms lying incline kick backs (supinated)
2 Sets x 20 Reps
Arms incline kick back (rotate as you contract up)
2 Sets x 20 Reps
Arms high incline db curl (shoulders open)
3 Sets x 20 Reps
Arms DB angled drag
2 Sets x 20 Reps
Arms DB skull crushers
2 Sets x 20 Reps
Arms reverse grip straight bar curl
2 Sets x 20 Reps
Arms close hand pushups
2 Sets x 50 Reps
Sun
Arms Full Gym 2.0 Week 3
Est. 0 min
12 exercises
A - Rope extensions ++++----
9 Sets x 15 Reps
A- Rope curls ++++----
9 Sets x 15 Reps
A - Ez bar extensions ++++----
9 Sets x 15 Reps
A - Ez bar curls ++++----
9 Sets x 15 Reps
A - Incline french
3 Sets x 20 Reps
A - Seated french press
3 Sets x 20 Reps
A - Incline Dumbbell curls
3 Sets x 20 Reps
A - Seated dumbbell curls
3 Sets x 20 Reps
A - Reverse grip ez bar pushups
4 Sets x 50 Reps
A - Ez bar drag curls
4 Sets x 20 Reps
A - long ass straight bar set
5 Sets x 20 Reps
A - parallel skulls
3 Sets x 30 Reps
Sun
Arms Full Gym 2.0 Week 2
Est. 0 min
17 exercises
Arms straight bar cable extensions
5 Sets x 30 Reps
Arms straight bar cable Curls
5 Sets x 30 Reps
Close grip Smith machine
3 Sets x 20 Reps
Arms tricep reverse Smith bar rest pause
3 Sets x 20 Reps
Arms reverse preacher close grip
3 Sets x 15 Reps
Arms reverse preacher wide
3 Sets x 15 Reps
Arms poor man's preacher
3 Sets x 20 Reps
Arms DB french press
3 Sets x 30 Reps
Arms cable rope curls
5 Sets x 20 Reps
Arms cable partial extension
5 Sets x 20 Reps
Arms bodyweight tricep bar french press
2 Sets x 50 Reps
Arms bodyweight biceps curl
2 Sets x 50 Reps
Arms extensor curl
4 Sets x 20 Reps
Arms extensor curl straight arm
4 Sets x 20 Reps
Arms forearm cable Curls
3 Sets x 20 Reps
Arms forearm cable Curls
3 Sets x 20 Reps
Arms forearm cable Curls
3 Sets x 20 Reps
