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Jad's Crazy Routine
Bulking
Advanced
Barbell
Plan Details
The Jad's Crazy Routine routine by Jad.awad is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine was created as I gained training experiance. With the time, I learned that I wanted to focus some muscles more than others.
Routine detail
Mon
Chest and Back
Est. 46 min
11 exercises
Barbell Bench Press
5 Sets x 12,12,10,10,10 Reps
Barbell Incline Bench Press
6 Sets x 12,12,10,10,10,8 Reps
Dumbbell Incline Bench Press
4 Sets x 12,12,10,8 Reps
Barbell Decline Bench Press
5 Sets x 12,12,10,10,8 Reps
Weighted Tricep Dip
4 Sets x 12,12,12,8 Reps
Barbell Deadlift
5 Sets x 12,10,10,8,8 Reps
Cable Seated Row
4 Sets x 12,12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,10,8 Reps
Barbell Bent-Over Row
4 Sets x 12,10,10,8 Reps
T Bar Row
4 Sets x 12,10,10,8 Reps
Pull-Up
4 Sets x 10,10,10,8 Reps
Tue
Legs and Shoulders
Est. 65 min
13 exercises
Barbell Deep Squat
4 Sets x 12,10,10,10 Reps
Barbell Front Squat
4 Sets x 12,10,10,8 Reps
Barbell Lunge
4 Sets x 12,10,10,8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12,10,10,8 Reps
Machine Seated Calf Raise
15 Sets x 6 Reps
Barbell Shoulder Press
4 Sets x 12,10,10,8 Reps
Barbell Rear Press
4 Sets x 12,12,10,8 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,10,8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,10,8 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,10,8 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,12,12,10 Reps
Barbell Curl
4 Sets x 12,10,10,10 Reps
Wed
Arms and Abs
Est. 132 min
15 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
EZ Bar French Press
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 20 Reps
Stability Ball Side Crunch
3 Sets x 20 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Chest and Back and Biceps
Est. 93 min
15 exercises
Barbell Bench Press
4 Sets x 12,10,10,8 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Good Morning
4 Sets x 12,10,10,10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Gironda Sternum Pull-Up
3 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Sat
Legs and Shoulders
Est. 137 min
16 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
6 Sets x 15 Reps
Barbell Push Press
4 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Abduction
3 Sets x 10 Reps
Dumbbell Seated One-Arm Front Raise
3 Sets x 10 Reps
Leverage Machine Shrug
4 Sets x 12 Reps
Barbell Tricep Extension
8 Sets x 4 Reps
Cable Shoulder Extension
8 Sets x 4 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
