Routine 2 Ameture - JEFIT

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Routine 2 Ameture - JEFIT

Routine 2 Ameture banner

Routine 2 Ameture

Bulking

Beginner

Dumbbell

Plan Details

The Routine 2 Ameture routine by rampmetal is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

This is the second routine by Sajal Vi

Routine detail

Day 1

Chest and Triceps

Est. 131 min

16 exercises

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

8 Sets x 15 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 15 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 15 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 15 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 15 Reps

Single-Leg Bench Dip Demonstration

Single-Leg Bench Dip

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 15 Reps

EZ Bar Tricep Extension (Close Grip) Demonstration

EZ Bar Tricep Extension (Close Grip)

3 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 15 Reps

Sit-Up Demonstration

Sit-Up

4 Sets x 20 Reps

Ab Draw Leg Slide Demonstration

Ab Draw Leg Slide

4 Sets x 20 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 20 Reps

Decline Bench Rotational Sit-Up Demonstration

Decline Bench Rotational Sit-Up

4 Sets x 20 Reps

Day 2

Back and Biceps

Est. 123 min

15 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

6 Sets x 10 Reps

Wide reverse grip lat pulldown Demonstration

Wide reverse grip lat pulldown

4 Sets x 15 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 15 Reps

Barbell Row Demonstration

Barbell Row

4 Sets x 15 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 15 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 15 Reps

EZ Bar Preacher Curl (Reverse Grip) Demonstration

EZ Bar Preacher Curl (Reverse Grip)

4 Sets x 15 Reps

Dumbbell Preacher Curl Demonstration

Dumbbell Preacher Curl

3 Sets x 15 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 15 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 15 Reps

Sit-Up Demonstration

Sit-Up

4 Sets x 20 Reps

Ab Draw Leg Slide Demonstration

Ab Draw Leg Slide

4 Sets x 20 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 20 Reps

Decline Bench Rotational Sit-Up Demonstration

Decline Bench Rotational Sit-Up

4 Sets x 20 Reps

Day 3

Shoulder and Legs

Est. 118 min

12 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 15 Reps

Dumbbell Alternating Lateral Raise Demonstration

Dumbbell Alternating Lateral Raise

5 Sets x 15 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

5 Sets x 15 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 15 Reps

Barbell 1/2 Squat Demonstration

Barbell 1/2 Squat

4 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 15 Reps

Sit-Up Demonstration

Sit-Up

4 Sets x 25 Reps

Ab Draw Leg Slide Demonstration

Ab Draw Leg Slide

4 Sets x 25 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 25 Reps

Decline Bench Rotational Sit-Up Demonstration

Decline Bench Rotational Sit-Up

4 Sets x 25 Reps