2nd month
General
Beginner
Machine strength
Plan Details
The 2nd month routine by Dinog is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 37 min
5 exercises
Machine Fly
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Mon
Back and Bi's
Est. 32 min
5 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Wed
Back, Biceps, and Forearm
Est. 32 min
5 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable One-Arm Rotational Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Fri
Shoulders and Legs
Est. 22 min
3 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Sat
Abs
Est. 36 min
5 exercises
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Any
Chest and Tri.
Est. 32 min
5 exercises
Machine Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Any
Legs and Shoulders
Est. 38 min
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
