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5 Days Ahmed
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The 5 Days Ahmed routine by coach.hashem is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
shredded routine for gaining more mass muscles and improve your weight lifting repeat exercise two times per week for more
Routine detail
Day 1
Workout back &chest
Est. 75 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Treadmill Running
1 Set
Day 2
Workout Day leg & biceps
Est. 65 min
10 exercises
Machine Leg Extension
3 Sets x 12 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Day 3
Workou shoulder triceps
Est. 75 min
11 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 4
Workout Day #4 chest & back
Est. 65 min
10 exercises
T Bar Row
3 Sets x 10 Reps
Leverage Chest Press
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Pull
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Cable Pulldown (Underhand)
3 Sets x 15 Reps
Day 5
Workout Day #5
Est. 57 min
10 exercises
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Treadmill Running
1 Set
