Hadi's Plan - JEFIT

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Hadi's Plan - JEFIT

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Hadi's Plan

Bulking

Beginner

Body

Plan Details

The Hadi's Plan routine by haidarhadi is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

A simple plan to keep you in shape.

Routine detail

Mon

Shoulders

Est. 58 min

8 exercises

Jump Rope Demonstration

Jump Rope

1 Set

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

3 Sets x 12 Reps

Dumbbell Seated One-Arm Arnold Press Demonstration

Dumbbell Seated One-Arm Arnold Press

3 Sets x 12 Reps

Dumbbell One-Arm Press (Palms In) Demonstration

Dumbbell One-Arm Press (Palms In)

3 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 12 Reps

Handstand Push-Up Demonstration

Handstand Push-Up

3 Sets x 12 Reps

Push-Up Demonstration

Push-Up

3 Sets x 12 Reps

Tue

Triceps

Est. 57 min

7 exercises

Tricep Push-Up Demonstration

Tricep Push-Up

3 Sets x 50 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 50 Reps

Dumbbell One-Arm Tricep Extension (Reverse Grip) Demonstration

Dumbbell One-Arm Tricep Extension (Reverse Grip)

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 12 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Wed

OFF

Est. 0 min

0 exercises

This day is empty

Thu

Biceps & Forearms

Est. 76 min

12 exercises

Jump Rope Demonstration

Jump Rope

1 Set

Push-Up Demonstration

Push-Up

3 Sets x 12 Reps

Dumbbell One-Arm Bicep Curl Demonstration

Dumbbell One-Arm Bicep Curl

3 Sets x 12 Reps

Dumbbell One-Arm Hammer Curl Demonstration

Dumbbell One-Arm Hammer Curl

3 Sets x 12 Reps

Dumbbell Reverse Bicep Curl Demonstration

Dumbbell Reverse Bicep Curl

3 Sets x 12 Reps

Barbell Drag Curl Demonstration

Barbell Drag Curl

3 Sets x 12 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

3 Sets x 12 Reps

Modified Push-Up to Forearms Demonstration

Modified Push-Up to Forearms

3 Sets x 12 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

3 Sets x 12 Reps

Dumbbell One-Arm Reverse Curl Demonstration

Dumbbell One-Arm Reverse Curl

3 Sets x 12 Reps

Dumbbell Seated One-Arm Wrist Curl Demonstration

Dumbbell Seated One-Arm Wrist Curl

3 Sets x 12 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

3 Sets x 12 Reps

Fri

Abs

Est. 73 min

12 exercises

Jump Rope Demonstration

Jump Rope

1 Set

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 15 Reps

Air Bike Demonstration

Air Bike

3 Sets x 15 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 15 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

3 Sets x 15 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 15 Reps

Leg Pull-In Demonstration

Leg Pull-In

3 Sets x 15 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

3 Sets x 15 Reps

Toe Touches Demonstration

Toe Touches

3 Sets x 15 Reps

Scissor Kick Demonstration

Scissor Kick

3 Sets x 15 Reps

Plank Demonstration

Plank

3 Sets

Sat

Chest & Legs

Est. 101 min

14 exercises

Walking Demonstration

Walking

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 10 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 10 Reps