2 months workout

Workout Name : 2 months workout

Shared By : pinakinsabnis

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 2 / 82

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Description

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Monday biceps and forearms
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 15 8 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 15 8 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 15 8 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 15 8 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 15 8 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 15 8 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 15 8 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 15 8 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 15 8 Progress Chart

Biceps

Dumbbell Alternate Incline Curl Dumbbell Alternate Incline Curl 60 sec 15 8 Progress Chart

Biceps

Cable Close Grip Curl Cable Close Grip Curl 60 sec 15 8 Progress Chart

Biceps

Cable Standing Biceps Curl Cable Standing Biceps Curl 60 sec 15 8 Progress Chart

Forearms

Dumbbell Palms Up Wrist Curl Over A Bench Dumbbell Palms Up Wrist Curl Over A Bench 60 sec 15 8 Progress Chart

Forearms

Dumbbell Palms Down Wrist Curl Over A Bench Dumbbell Palms Down Wrist Curl Over A Bench 60 sec 15 8 Progress Chart

Forearms

Wrist Roller Wrist Roller 60 sec 15 8 Progress Chart

Forearms

Dumbbell Seated Palms Up Wrist Curl Dumbbell Seated Palms Up Wrist Curl 60 sec 15 8 Progress Chart
Tuesday back and triceps
Muscle Exercise Name Timer Reps Sets Track

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 15 8 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 15 8 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 15 8 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 15 8 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 15 8 Progress Chart

Triceps

Dumbbell Alternate Bent Over Kickback Dumbbell Alternate Bent Over Kickback 60 sec 15 8 Progress Chart

Triceps

Dumbbell Standing Triceps Kickback Dumbbell Standing Triceps Kickback 60 sec 15 8 Progress Chart

Triceps

Tricep Stretch Tricep Stretch 60 sec - 8 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 15 8 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 15 8 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 60 sec 15 8 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 60 sec 15 8 Progress Chart

Back

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 60 sec 15 8 Progress Chart

Back

Cable Underhand Pull Down Cable Underhand Pull Down 60 sec 15 8 Progress Chart

Back

Reverse Grip Lat Pull Down Reverse Grip Lat Pull Down 60 sec 15 8 Progress Chart

Back

Close Grip Reverse Lat Pull Down Close Grip Reverse Lat Pull Down 60 sec 15 8 Progress Chart
Wednesday chest
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 15 8 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 15 8 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 15 8 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 15 8 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 15 8 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 15 8 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 60 sec 15 8 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 60 sec 15 8 Progress Chart

Chest

Dumbbell Decline Fly Dumbbell Decline Fly 60 sec 15 8 Progress Chart

Chest

Butterfly Butterfly 60 sec 15 8 Progress Chart

Chest

Wide Hand Pushup Wide Hand Pushup 60 sec 15 8 Progress Chart

Chest

Dynamic Chest Stretch Dynamic Chest Stretch 60 sec - 8 Progress Chart
Thursday shoulder
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 15 8 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 15 8 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 15 8 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 15 8 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 15 8 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 15 8 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 15 8 Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 60 sec 15 8 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 60 sec 15 8 Progress Chart

Shoulders

Barbell Front Raise Barbell Front Raise 60 sec 15 8 Progress Chart

Shoulders

Cable Front Raise Cable Front Raise 60 sec 15 8 Progress Chart

Shoulders

Dumbbell Front Two Raise Dumbbell Front Two Raise 60 sec 15 8 Progress Chart
Friday legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 15 8 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 15 8 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 15 8 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 60 sec 15 8 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 60 sec 15 8 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 60 sec 15 8 Progress Chart

Upper Legs

Dumbbell Rear Lunge Dumbbell Rear Lunge 60 sec 15 8 Progress Chart

Upper Legs

Sit Squat Sit Squat 60 sec 15 8 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 15 8 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 60 sec 15 8 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 15 8 Progress Chart

Lower Legs

Ankle Circles Ankle Circles 60 sec 15 8 Progress Chart

Lower Legs

Barbell Floor Calf Raise Barbell Floor Calf Raise 60 sec 15 8 Progress Chart

Lower Legs

Standing One Leg Bodyweight Calf Raise Standing One Leg Bodyweight Calf Raise 60 sec 15 8 Progress Chart

Lower Legs

One Leg Floor Calf Raise One Leg Floor Calf Raise 60 sec 15 8 Progress Chart

Lower Legs

Calf Stretch With Hands Against Wall Calf Stretch With Hands Against Wall 60 sec - 8 Progress Chart
Saturday abs
Muscle Exercise Name Timer Reps Sets Track

Abs

Decline Crunch Decline Crunch 60 sec 15 8 Progress Chart

Abs

Crunches Crunches 60 sec 15 8 Progress Chart

Abs

Plank Plank 60 sec - 8 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 15 8 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 15 8 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec 15 8 Progress Chart

Abs

Weight Plate  Decline Crunch Weight Plate Decline Crunch 60 sec 15 8 Progress Chart

Abs

Sit Up Sit Up 60 sec 15 8 Progress Chart
Sunday cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart

Cardio

Elliptical Training Elliptical Training 60 min - - Progress Chart

Cardio

Walking Walking 60 min - - Progress Chart