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Abdullahs Routine
Bulking
Advanced
Machine strength
Plan Details
The Abdullahs Routine routine by RuhullahAghazadah is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
* Eat 200 + grams of protein everyday * Day 1: For bench, do 8, 6, 4, 2. Last set should be really close to your max. Last 2 exercises are burnout. Start at a decent weight, do 10, go down one notch, do 10, and keep going down till there's no weight, and then you make your way back up as high as you can. * Day 2: Last 2 exercises are burnout. Do 15 one arm, then 15 the other, then 15 the other, and so one for 4 sets without any rest. * Day 3: Full-Squat do 10, 8, 6, 4. For decline ab raises, make sure you do it while holding a plate above you. Same with the decline twists, except you hold it to your sides. Last ab exercise is burnout, 4 sets of it.
Routine detail
Day 1
Chest and Arms
Est. 50 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 15 Reps
Cable Bicep Curl
100 Sets x 1 Reps
Cable Rope Overhead Tricep Extension
100 Sets x 1 Reps
Day 2
Back and Shoulders
Est. 35 min
6 exercises
Pull-Up
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 15 Reps
Day 3
Legs and Abs
Est. 44 min
8 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 8 Reps
Decline Bench Ab Reach
4 Sets x 15 Reps
Decline Bench Weighted Twist
4 Sets x 20 Reps
Cable Kneeling Crunch
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 10 Reps
