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mass and strength phase 2
General
Beginner
Machine strength
Plan Details
The mass and strength phase 2 routine by ramsey4 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
chest and bicep
Est. 42 min
5 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Wed
Shoulders and Triceps
Est. 48 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
military press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Fri
Back
Est. 90 min
5 exercises
Pull-Up
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Treadmill Running
1 Set
Sun
leg and calves
Est. 44 min
5 exercises
Machine Leg Press
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Treadmill Running
1 Set
