Ramadan plan upper lower - JEFIT

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Ramadan plan upper lower - JEFIT

Ramadan plan upper lower banner

Ramadan plan upper lower

AUDIO TIP

Bulking

Advanced

Machine strength

Plan Details

The Ramadan plan upper lower routine by SamihMar is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

core

Est. 32 min

6 exercises

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 8 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Seated Supinated Cable Wrist Curl Demonstration

Seated Supinated Cable Wrist Curl

3 Sets x 8 Reps

Dumbbell Seated One-Arm Wrist Curl Demonstration

Dumbbell Seated One-Arm Wrist Curl

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Tue

upper

Est. 46 min

8 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

3 Sets x 8 Reps

Cable Shoulder Press Demonstration

Cable Shoulder Press

3 Sets x 8 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

3 Sets x 8 Reps

Cable High row Demonstration

Cable High row

3 Sets x 8 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

3 Sets x 8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 8 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

3 Sets x 8 Reps

Wed

lower

Est. 45 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 8 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Thu

core

Est. 33 min

6 exercises

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Cable Wrist Curl (Reverse Grip) Demonstration

Cable Wrist Curl (Reverse Grip)

3 Sets x 8 Reps

Dumbbell One-Arm Wrist Curl Demonstration

Dumbbell One-Arm Wrist Curl

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Sat

upper

Est. 46 min

8 exercises

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Iso Lateral Wide Pulldown Demonstration

Iso Lateral Wide Pulldown

3 Sets x 8 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

3 Sets x 8 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

3 Sets x 8 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Sun

lower

Est. 45 min

8 exercises

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 8 Reps