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Abdul
Bulking
Beginner
Barbell
Plan Details
The Abdul routine by sasimech is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & triceps , forearms
Est. 58 min
10 exercises
Push-Up
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Weighted Bench Dip
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Day 2
legs & back
Est. 47 min
9 exercises
Barbell Squat
3 Sets x 3 Reps
Machine Leg Extension
3 Sets x 3 Reps
Dumbbell Lunge
3 Sets x 3 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 3 Reps
Barbell Bent-Over Row
3 Sets x 3 Reps
Barbell Deadlift
5 Sets x 3 Reps
Dumbbell One-Arm Row
3 Sets x 3 Reps
Chin-Up with Knee Raise
3 Sets x 3 Reps
Treadmill Running
1 Set
Day 3
shoulder & biceps , forearms
Est. 58 min
10 exercises
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Day 4
chest & legs
Est. 55 min
11 exercises
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Ankle Circles
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 5
lat & abs
Est. 56 min
11 exercises
Pull-Up
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Jump Rope
1 Set
Recumbent Bike
1 Set
Day 7
abs
Est. 29 min
5 exercises
Plank
3 Sets
Reverse Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
