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Fadi
Bulking
Advanced
Machine strength
Plan Details
The Fadi routine by framadan is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Abs
Est. 117 min
10 exercises
Barbell Bench Press
4 Sets x 15,12,8,6 Reps
Barbell Incline Bench Press
4 Sets x 15,12,8,6 Reps
Dumbbell Fly
4 Sets x 15,12,8,6 Reps
Dumbbell Incline Fly
4 Sets x 15,12,8,6 Reps
Cable Cross-Over
4 Sets x 15,12,8,6 Reps
Dip
4 Sets x 10 Reps
Plank
3 Sets
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Running
1 Set
Tue
Shoulders and Abs
Est. 55 min
9 exercises
Barbell Shoulder Press
4 Sets x 15,12,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 15,12,8,6 Reps
Barbell Shrug
4 Sets x 15,12,8,6 Reps
Barbell Upright Row
4 Sets x 15,12,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15,12,8,6 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Plank
3 Sets
Kettlebell Goblet Squat
3 Sets x 8 Reps
Wed
Legs and Abs
Est. 121 min
11 exercises
Barbell Squat
4 Sets x 15,12,8,6 Reps
Machine Leg Press
4 Sets x 15,12,8,6 Reps
Machine Leg Extension
4 Sets x 15,12,8,6 Reps
Machine Seated Leg Curl
4 Sets x 15,12,8,6 Reps
Calf Press On Leg Press
4 Sets x 15,12,8,6 Reps
Leg Pull-In
3 Sets
Plank
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Running
1 Set
Thu
Biceps, Triceps, Forearms and Abs
Est. 78 min
13 exercises
Barbell Curl
4 Sets x 15,12,8,6 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 15,12,8,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15,12,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 15,12,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15,12,8,6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15,12,8,6 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12,8,6 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12,8,6 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12,8,6 Reps
Plank
3 Sets
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Fri
Back and Abs
Est. 128 min
12 exercises
Barbell Deadlift
4 Sets x 15,12,8,6 Reps
Barbell Bent-Over Row
4 Sets x 15,12,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,8,6 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15,12,8,6 Reps
Cable Seated Row
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 15,12,8,6 Reps
Pull-Up
4 Sets x 12 Reps
Decline Bench Ab Reach
3 Sets
Plank
3 Sets
Kettlebell Goblet Squat
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Running
1 Set
