Hasan & Ibraheem - JEFIT

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Hasan & Ibraheem - JEFIT

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Hasan & Ibraheem

Bulking

Intermediate

Machine strength

Plan Details

The Hasan & Ibraheem routine by Ibrahimmmm is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Any

day 5 rest

Est. 0 min

0 exercises

This day is empty

Any

day 7 rest

Est. 0 min

0 exercises

This day is empty

Any

day 2 back & triceps

Est. 97 min

11 exercises

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Machine Seated Tricep Dip Demonstration

Machine Seated Tricep Dip

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 30 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Crunch Demonstration

Crunch

3 Sets x 30 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 12 Reps

Any

day 3 shoulder & biceps

Est. 83 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Alternating Reverse Fly Demonstration

Dumbbell Alternating Reverse Fly

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell One-Arm Incline Lateral Raise Demonstration

Dumbbell One-Arm Incline Lateral Raise

3 Sets x 10 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

6 Sets x 12 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Any

day 4 leg- triceps

Est. 90 min

10 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 15 Reps

Walking Demonstration

Walking

1 Set

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 12 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Any

day 1 chest + biceps .calves

Est. 93 min

13 exercises

Dumbbell Bench Press (Palms in) Demonstration

Dumbbell Bench Press (Palms in)

4 Sets x 15 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

1 Set x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

1 Set x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

1 Set x 15 Reps

Walking Demonstration

Walking

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

1 Set x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

5 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

1 Set x 15 Reps

Any

day 6 general

Est. 82 min

11 exercises

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 15 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 12 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

3 Sets x 15 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Barbell Incline Bench Pull Demonstration

Barbell Incline Bench Pull

3 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 12 Reps

Walking Demonstration

Walking

1 Set

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets