Loading...
Ramadan routine 1
Bulking
Intermediate
Dumbbell
Plan Details
The Ramadan routine 1 routine by stritimantis is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
In this routine i divided it into 1 and 2. so you do routine 1 and the next week routine 2 and then 1 then 2...etc
Routine detail
Mon
chest and back
Est. 47 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Reverse Fly (Prone)
4 Sets x 10 Reps
Tue
Legs
Est. 56 min
7 exercises
Stationary Bike
1 Set
Back Hyperextension
3 Sets x 8 Reps
Hack Squat
4 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 6 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Wed
shoulders and lats
Est. 46 min
6 exercises
Barbell Military Press
4 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Thu
Arms
Est. 51 min
7 exercises
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
