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Dr Hadeer
Bulking
Intermediate
Dumbbell
Plan Details
The Dr Hadeer routine by seasoundpharm is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
leg chest + biceps back + triceps rest shoulder back + hums. rest
Routine detail
Any
4 rest
Est. 0 min
0 exercises
This day is empty
Any
7 rest
Est. 0 min
0 exercises
This day is empty
Any
1 leg
Est. 87 min
7 exercises
Bodyweight Squat
4 Sets x 20 Reps
Dumbbell Squat
4 Sets x 20 Reps
Dumbbell Hamstring Curl
4 Sets x 20 Reps
Dumbbell Step-Up
4 Sets x 20 Reps
Dumbbell Lunge
4 Sets x 20 Reps
Cable Leg Kickback
4 Sets x 20 Reps
Bodyweight Calf Raise
4 Sets x 20 Reps
Any
2 chest + arm
Est. 113 min
11 exercises
Arm Circles
1 Set x 20 Reps
Shoulder Rotation
1 Set x 20 Reps
Band Cross-Over
3 Sets x 25 Reps
Band Alternating Bicep Curl
3 Sets x 25 Reps
Dumbbell Bench Press
3 Sets x 25 Reps
Dumbbell Incline Fly
3 Sets x 25 Reps
Jump Rope
1 Set
Crunch
3 Sets x 40 Reps
Dumbbell Side Bend
3 Sets x 50 Reps
Leg Raise
3 Sets x 40 Reps
Plank
3 Sets
Any
3 back
Est. 58 min
6 exercises
Superman
3 Sets
Dumbbell Deadlift
3 Sets x 25 Reps
Air Bike
2 Sets x 50 Reps
Dumbbell Rear Delt Row
3 Sets x 25 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 25 Reps
Dumbbell Bent-Over Row
3 Sets x 25 Reps
Any
5 shoulder + cardio
Est. 89 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 25 Reps
Band Reverse Fly
3 Sets x 25 Reps
Dumbbell Seated Shoulder Press
3 Sets x 25 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 25 Reps
Dumbbell Bent-Over Raise
3 Sets x 25 Reps
Cable Internal Rotation
3 Sets x 25 Reps
Dumbbell One-Arm Front Raise
3 Sets x 25 Reps
Cable External Rotation
3 Sets x 25 Reps
Any
6 back & hums + 30 zumba
Est. 94 min
10 exercises
Cable Shoulder Extension
3 Sets x 25 Reps
Flutter Kick
3 Sets x 25 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 25 Reps
Cable Upper Row
3 Sets x 25 Reps
Crunch
3 Sets x 20 Reps
Machine Inverted Row
3 Sets x 25 Reps
Air Bike
3 Sets x 50 Reps
Dumbbell Deadlift
3 Sets x 25 Reps
Cable Pull Through
3 Sets x 25 Reps
