Amir routine - JEFIT

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Amir routine - JEFIT

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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

Push-Up Demonstration

Push-Up

4 Sets x 12,10,10,10 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

4 Sets x 10,6,6,6 Reps

Cable Wrist Curl Demonstration

Cable Wrist Curl

4 Sets x 15 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

6 Sets x 12,6,6,6,6,6 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 10 Reps

Day 2

shoulder

Est. 69 min

8 exercises

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

6 Sets x 12,10,6,6,6,6 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Cable Rear Lateral Raise Demonstration

Cable Rear Lateral Raise

4 Sets x 8 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

3 Sets x 12 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 10 Reps

Cable Upright Row Demonstration

Cable Upright Row

4 Sets x 15 Reps

Cable Shrug Demonstration

Cable Shrug

5 Sets x 8 Reps

Day 3

back

Est. 80 min

7 exercises

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 10 Reps

Rowing Demonstration

Rowing

1 Set

Day 4

leg

Est. 61 min

6 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 25 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

6 Sets x 12,6,6,6,6,6 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

5 Sets x 12 Reps

Day 5

biceps/triceps

Est. 81 min

9 exercises

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 20 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 10 Reps

Machine Dip Demonstration

Machine Dip

4 Sets x 15 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 8 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

4 Sets x 6 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Cable Preacher Curl Demonstration

Cable Preacher Curl

3 Sets x 12 Reps

Day 6

forearms/calf/lower back/abs

Est. 103 min

10 exercises

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

5 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 25 Reps

Superman Demonstration

Superman

20 Sets

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 20 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 25 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 40 Reps

Hip Raise Demonstration

Hip Raise

4 Sets x 1 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

4 Sets x 25 Reps

Cable Wrist Curl Demonstration

Cable Wrist Curl

4 Sets x 25 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 30 Reps