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Ahmed Khalid March 2019
Bulking
Advanced
Machine strength
Plan Details
The Ahmed Khalid March 2019 routine by ivanhoe74 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Legs : 30 minuets stairs Narrow legs squat Lunges Wide legs squat Leg press Hamstrings curls Hamstrings extension bar Abs Chest : 6 Push up sets *15 Flat dumbbell flys Flat dumbbell presses Cross cable chest up incline Incline dumbbell presses Machine incline and decline presses Shoulders: Front dumbbell raises Side raises Dumbbell presses heaviest weight 5 sets *12 Rear butterflies Rear dumbbell flys Dumbbell shrugs Bar shrugs Wide bar upper back curls Back : Bar curls reversed grip heaviest 5 sets*12 Reversed grip lats pull down Bar curls normal grip heaviest 5 sets*12 Front lats pull down Dumbbell one hand Seated rows close grip Lower back extension Biceps: Close grip bar curls standing Wide grip bar curls standing Cables front double biceps pose Pressure curls one hand Triceps: Parallel flat dumbbell curls Close grip pull down Dumbbell one hand over head Rope pull down Dumbbell kick back Everything 4*12 Routine: 1.Legs +abs 2.Chest + biceps + shoulders close grip on smith machine 5 *20 3.Back +triceps + 6 sets rear delts butterflies 4.shoulders+ incline bar presses chest 5. Arms 6. 10 sets abs everyday beside cardio time
Routine detail
Day 1
Legs and Abs
Est. 130 min
11 exercises
Step Machine
1 Set
Hack Squat (Narrow Stance)
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Squat
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Donkey Calf Raise
4 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 20 Reps
Crunch
5 Sets x 20 Reps
Day 2
Chest and Biceps
Est. 202 min
13 exercises
Push-Up
6 Sets x 15 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
EZ Bar Close Grip Curl
4 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Smith Machine Upright Row
5 Sets x 20 Reps
Decline Crunch
10 Sets x 20 Reps
Step Machine
1 Set
Day 3
Back and Triceps
Est. 191 min
14 exercises
Machine Seated Row
4 Sets x 12 Reps
Machine Vertical Row (Reverse Grip)
4 Sets x 8 Reps
Machine Bicep Curl (Reverse Grip)
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
T Bar Row
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Hanging Leg Raise
10 Sets x 12 Reps
Step Machine
1 Set
Day 4
Shoulders
Est. 168 min
11 exercises
Step Machine
1 Set
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Ab Crunch
10 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Day 5
Arms
Est. 155 min
10 exercises
EZ Bar Close Grip Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Crunch
10 Sets x 12 Reps
Step Machine
1 Set
