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Nayef
Bulking
Intermediate
Machine strength
Plan Details
The Nayef routine by nnff is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Back and shoulders
Est. 62 min
9 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Any
Chest and front shoulders
Est. 65 min
9 exercises
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Any
Full arms
Est. 78 min
11 exercises
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Any
Legs
Est. 68 min
10 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
