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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
1 Set
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated One-Arm Arnold Press
3 Sets x 12 Reps
Dumbbell One-Arm Press (Palms In)
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Handstand Push-Up
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Tue
Triceps
Est. 57 min
7 exercises
Tricep Push-Up
3 Sets x 50 Reps
Bench Dip
3 Sets x 50 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
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
1 Set
Push-Up
3 Sets x 12 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 12 Reps
Barbell Drag Curl
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12 Reps
Modified Push-Up to Forearms
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Dumbbell One-Arm Reverse Curl
3 Sets x 12 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Fri
Abs
Est. 73 min
12 exercises
Jump Rope
1 Set
Push-Up
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
Toe Touches
3 Sets x 15 Reps
Scissor Kick
3 Sets x 15 Reps
Plank
3 Sets
Sat
Chest & Legs
Est. 101 min
14 exercises
Walking
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
