1/2 Man 1/2 Amazing 2.0
Bulking
Advanced
Machine strength
Plan Details
The 1/2 Man 1/2 Amazing 2.0 routine by kahawalage is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
All the exercised are pyramid. I mades changes to hit different muscle groups ie. should - front, middle and back of shoulder muscle.
Routine detail
Mon
Chest and Bicep (maintenance)
Est. 139 min
14 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Incline Fly
4 Sets x 12 Reps
Dumbbell Pullover on Stability Ball
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Tue
Leg, Abs,Cardio & Traps
Est. 160 min
16 exercises
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Barbell Behind the Back Shrug
4 Sets x 10 Reps
Farmers Walk
4 Sets x 10 Reps
Elliptical Training
5 Sets
Rowing
4 Sets
Hundreds
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Wed
Back & Shoulders
Est. 120 min
12 exercises
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
5 Sets x 10 Reps
Dumbbell Incline Bench Row
5 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Smith Machine Upright Row
5 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Cable Upper Row
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Thu
Leg, Abs,Cardio & Traps
Est. 140 min
16 exercises
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Behind the Back Shrug
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Farmers Walk
4 Sets x 10 Reps
Elliptical Training
4 Sets
Rowing
4 Sets
Hundreds
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Fri
Arm's & Chest Maintenance
Est. 137 min
13 exercises
Barbell Bench Press
9 Sets x 10 Reps
Barbell Spider Curl
4 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
EZ Bar Curl
4 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 12 Reps
EZ Bar Close Grip Curl
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Dip
4 Sets x 10 Reps
Sat
Leg, Abs,Cardio & Traps
Est. 237 min
16 exercises
Machine Seated Calf Raise
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Behind the Back Shrug
4 Sets x 10 Reps
Farmers Walk
4 Sets x 10 Reps
Elliptical Training
4 Sets
Rowing
4 Sets
Hundreds
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Reverse Crunch
4 Sets x 10 Reps
Alternating Heel Touch
4 Sets x 10 Reps
