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
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 7 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 10 Reps
Machine Fly
4 Sets x 7 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Dumbbell One-Arm Incline Chest Press
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell One-Arm Bench Press
4 Sets x 7 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell High Curl
4 Sets x 10 Reps
Tue
Leg, Abs & Cardio
Est. 137 min
10 exercises
Barbell Overhead Squat
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 20 Reps
Reverse Crunch
4 Sets x 20 Reps
Hundreds
4 Sets x 20 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
Alternating Heel Touch
4 Sets x 20 Reps
Elliptical Training
5 Sets
Wed
Back & Shoulders
Est. 111 min
13 exercises
Leverage Machine Iso Row
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 7 Reps
Dumbbell Seated Arnold Press
4 Sets x 7 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 7 Reps
Cable External Rotation
4 Sets x 7 Reps
Dual Cable Triceps Extension
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 7 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 7 Reps
Dumbbell Shoulder Shrug
1 Set
Thu
Leg, Abs & Cardio
Est. 153 min
10 exercises
Machine Calf Press
5 Sets x 12 Reps
Hack Calf Raise
5 Sets x 12 Reps
Dumbbell Seated Calf Raise
5 Sets x 12 Reps
Stability Ball Crunch
5 Sets x 12 Reps
Parallel Bar Hip Raise
5 Sets x 12 Reps
Alternating Heel Touch
5 Sets x 12 Reps
Parallel Bar Hip Flexion
5 Sets x 12 Reps
Parallel Bar Leg Raise
5 Sets x 12 Reps
Reverse Crunch
5 Sets x 12 Reps
Elliptical Training
5 Sets
Fri
Biceps, Triceps & Chest (maintenance)
Est. 145 min
14 exercises
Barbell Bench Press
10 Sets x 18 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Incline Curl
4 Sets x 7 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 7 Reps
Barbell Spider Curl
4 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 10 Reps
EZ Bar Close Grip Curl
4 Sets x 7 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 7 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Cable Standing Curl
4 Sets x 7 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 7 Reps
Dumbbell Incline Alternating Hammer Curl
5 Sets x 12 Reps
