Sandone‘s Full Body Starter 2
Bulking
Beginner
Machine strength
Plan Details
The Sandone‘s Full Body Starter 2 routine by SandoneAre is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
After you did Starter 1 for about 12 weeks you can do now Starter 2, or you can just do Starter 1 with higher weights. Full body starter workout for the one who wants to do more than Starter 1. You train your full body 3 times a week with at least 1 day rest between each training (one break will be 2 days) You can raise your weights as high as you can beat. Control your breath, concentrate your movement at active and negative part of each exercise. Here you can alternate through the Variations or combine the exercises. You can use rest times from 60-120 seconds.
Routine detail
Day 1
Day 1 / 3 / 5 Variation 1
Est. 164 min
16 exercises
Smith Machine Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Day 3
Day 1 / 3 / 5 Variation 2
Est. 163 min
16 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Day 5
Day 1 / 3 / 5 Variation 3
Est. 166 min
16 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 20 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Sit-Up
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
