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Amir routine
Bulking
Intermediate
Machine strength
Plan Details
The Amir routine routine by hussainwakil is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
formed by experienced trainer Amir specific for dr.Hussein transformation
Routine detail
Day 1
chest
Est. 67 min
8 exercises
Dumbbell Incline Bench Press
6 Sets x 12,6,6,6,6,6 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Fly
5 Sets x 10 Reps
Push-Up
4 Sets x 12,10,10,10 Reps
Leverage Decline Chest Press
4 Sets x 10,6,6,6 Reps
Cable Wrist Curl
4 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 10 Reps
Day 2
shoulder
Est. 69 min
8 exercises
Smith Machine Shoulder Press
6 Sets x 12,10,6,6,6,6 Reps
Dumbbell Seated Shoulder Press
5 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Rear Lateral Raise
4 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 15 Reps
Cable Shrug
5 Sets x 8 Reps
Day 3
back
Est. 80 min
7 exercises
Cable Seated Row
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Rowing
1 Set
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Day 4
leg
Est. 61 min
6 exercises
Machine Leg Press
6 Sets x 12,6,6,6,6,6 Reps
Dumbbell Lunge
5 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 25 Reps
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Day 5
biceps/triceps
Est. 81 min
9 exercises
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Machine Dip
4 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 8 Reps
EZ Bar Close Grip Curl
4 Sets x 6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Cable Preacher Curl
3 Sets x 12 Reps
Day 6
forearms/calf/lower back/abs
Est. 103 min
10 exercises
Machine Seated Calf Raise
4 Sets x 25 Reps
Superman
20 Sets
Back Hyperextension
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 40 Reps
Hip Raise
4 Sets x 1 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 25 Reps
Cable Wrist Curl
4 Sets x 25 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Bench Leg Raise (Supine)
5 Sets x 10 Reps
