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Sunnah Fast Friendly Routine
General
Beginner
Dumbbell
Plan Details
The Sunnah Fast Friendly Routine routine by Yusha.VanRensburg is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
A gym routine that accommodates the sunnah of fasting every Monday and Thursday by setting those days as rest days. Please see hadith bellow. Hadith Usamah bin Zaid said: "I said: 'O Messenger of Allah, sometimes you fast, and you hardly ever break your hardly ever fast, except two days which, if you are fasting, you include them in your fast, and if you are not fasting, then you fast them on your own.' He said: 'Which two days?' I said: 'Monday and Thursday.' He said: 'Those are two days in which deeds are shown to the Lord of the worlds, and I like my deeds to be shown (to Him) when I am fasting."' Hasan (Darussalam) Sunan an-Nasa'i 2358 In-book : Book 22, Hadith 269 English translation : Vol. 3, Book 22, Hadith 2360
Routine detail
Tue
Chest & Bicepts
Est. 51 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Wed
Back & Shoulders
Est. 50 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Fri
Ab's & Cardio
Est. 27 min
5 exercises
Dumbbell Side Bend
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Indoor Cycling
1 Set
Sat
Legs & Triceps
Est. 49 min
7 exercises
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Sun
Ab's & Cardio
Est. 27 min
5 exercises
Dumbbell Side Bend
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Indoor Cycling
1 Set
