AmandaKBM's Phase 2 Strength and Endurance
Cutting
Beginner
None
Plan Details
The AmandaKBM's Phase 2 Strength and Endurance routine by AmandaKBM is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
This routine is meant to help start building strength and endurance through superset exercises. Typically, this routine would be completed over the course of 4-6 weeks
Routine detail
Mon
Chest & Triceps
Est. 48 min
9 exercises
Cable Wrist Curl
1 Set x 20 Reps
Barbell Bench Press
3 Sets x 12 Reps
Decline Hammer Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Tricep Kickback with Stork Stance
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Tue
Back & Biceps
Est. 55 min
10 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Upper Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 12 Reps
Cable Bicep Curl
1 Set x 20 Reps
Wed
Full Body Stretch
Est. 121 min
11 exercises
Walking
1 Set
L & R Trapezius Stretch
2 Sets
L & R Chest Stretch in Doorway
2 Sets
"L" Stretch
2 Sets x 5 Reps
"W" "I" "T" "Y" Stretch
2 Sets x 5 Reps
90/90 Hamstring Stretch
2 Sets x 5 Reps
Supine Arm Stroke
2 Sets x 5 Reps
Downward Facing Dog
2 Sets x 5 Reps
L & R Leg Base Stretch
2 Sets
Fire Hydrant with Band
2 Sets x 5 Reps
Single-Leg Calf Raise
1 Set x 20 Reps
Thu
Legs & Shoulders
Est. 53 min
10 exercises
Single-Leg Calf Raise
1 Set x 20 Reps
Side-Lying Hip Flexor
3 Sets
Single Leg Weighted Bridge
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Bodyweight Rear Lunge
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Fri
Chest & Triceps
Est. 47 min
9 exercises
Cable Wrist Curl
1 Set x 20 Reps
Barbell Bench Press
3 Sets x 12 Reps
Decline Hammer Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Tricep Kickback with Stork Stance
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Sat
Back & Biceps
Est. 58 min
10 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Standing Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 12 Reps
Cable Bicep Curl
1 Set x 20 Reps
Sun
Core & Cardio
Est. 51 min
8 exercises
Plank
1 Set
Corpse Crunch
1 Set x 12 Reps
Crescent Tuck
1 Set x 12 Reps
Backward 7's
1 Set x 12 Reps
Cable Crunch
1 Set x 12 Reps
Abdominal Pendulum
1 Set x 20 Reps
Decline Bench Rotational Sit-Up
1 Set x 12 Reps
YouTube Walking Video
1 Set
