1/2 Man 1/2 Amazing - JEFIT

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1/2 Man 1/2 Amazing - JEFIT

1/2 Man 1/2 Amazing banner

1/2 Man 1/2 Amazing

Bulking

Advanced

Machine strength

Plan Details

The 1/2 Man 1/2 Amazing routine by kahawalage is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Chest and Bicep (maintenance)

Est. 132 min

15 exercises

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 7 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 10 Reps

Dumbbell Seated Alternating Hammer Curl Demonstration

Dumbbell Seated Alternating Hammer Curl

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 7 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 10 Reps

Dumbbell One-Arm Incline Chest Press Demonstration

Dumbbell One-Arm Incline Chest Press

4 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 10 Reps

Dumbbell One-Arm Bench Press Demonstration

Dumbbell One-Arm Bench Press

4 Sets x 7 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

4 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 12 Reps

Dumbbell High Curl Demonstration

Dumbbell High Curl

4 Sets x 10 Reps

Tue

Leg, Abs & Cardio

Est. 137 min

10 exercises

Barbell Overhead Squat Demonstration

Barbell Overhead Squat

4 Sets x 10 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

4 Sets x 20 Reps

Reverse Crunch Demonstration

Reverse Crunch

4 Sets x 20 Reps

Hundreds Demonstration

Hundreds

4 Sets x 20 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 20 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

4 Sets x 20 Reps

Elliptical Training Demonstration

Elliptical Training

5 Sets

Wed

Back & Shoulders

Est. 111 min

13 exercises

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

4 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

4 Sets x 10 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 7 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 7 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Dumbbell One-Arm Shoulder Press Demonstration

Dumbbell One-Arm Shoulder Press

4 Sets x 10 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 7 Reps

Cable External Rotation Demonstration

Cable External Rotation

4 Sets x 7 Reps

Dual Cable Triceps Extension Demonstration

Dual Cable Triceps Extension

4 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

4 Sets x 7 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 7 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

1 Set

Thu

Leg, Abs & Cardio

Est. 153 min

10 exercises

Machine Calf Press Demonstration

Machine Calf Press

5 Sets x 12 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

5 Sets x 12 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

5 Sets x 12 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

5 Sets x 12 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

5 Sets x 12 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

5 Sets x 12 Reps

Parallel Bar Hip Flexion Demonstration

Parallel Bar Hip Flexion

5 Sets x 12 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

5 Sets x 12 Reps

Reverse Crunch Demonstration

Reverse Crunch

5 Sets x 12 Reps

Elliptical Training Demonstration

Elliptical Training

5 Sets

Fri

Biceps, Triceps & Chest (maintenance)

Est. 145 min

14 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

10 Sets x 18 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 10 Reps

Dumbbell One-Arm Incline Curl Demonstration

Dumbbell One-Arm Incline Curl

4 Sets x 7 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 7 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

4 Sets x 10 Reps

EZ Bar Tricep Extension (Close Grip) Demonstration

EZ Bar Tricep Extension (Close Grip)

4 Sets x 10 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

4 Sets x 7 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

4 Sets x 7 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

5 Sets x 10 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

4 Sets x 10 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

4 Sets x 7 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 7 Reps

Dumbbell Incline Alternating Hammer Curl Demonstration

Dumbbell Incline Alternating Hammer Curl

5 Sets x 12 Reps