Hasan & Ibraheem
Bulking
Intermediate
Machine strength
Plan Details
The Hasan & Ibraheem routine by Ibrahimmmm is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
day 5 rest
Est. 0 min
0 exercises
This day is empty
Any
day 7 rest
Est. 0 min
0 exercises
This day is empty
Any
day 3 shoulder & biceps
Est. 83 min
9 exercises
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Cable Rope Hammer Curl
6 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
Dumbbell Alternating Reverse Fly
3 Sets x 10 Reps
Elliptical Training
1 Set
Any
day 4 leg- triceps
Est. 90 min
10 exercises
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Plank
3 Sets
Elliptical Training
1 Set
Dumbbell Walking Lunge
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 15 Reps
Walking
1 Set
Any
day 6 general
Est. 82 min
11 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Elliptical Training
1 Set
Barbell Incline Bench Pull
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Walking
1 Set
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Plank
3 Sets
Machine Lat Pulldown
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Any
day 1 chest + biceps .calves
Est. 93 min
13 exercises
Machine Leg Extension
1 Set x 15 Reps
Machine Leg Curl (Prone)
1 Set x 15 Reps
Walking
1 Set
Treadmill Running
1 Set
Machine Leg Curl (Prone)
1 Set x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 12 Reps
Machine Calf Raise
1 Set x 15 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 15 Reps
Cable Cross-Over
5 Sets x 15 Reps
Machine Leg Extension
1 Set x 15 Reps
Any
day 2 back & triceps
Est. 97 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Treadmill Running
1 Set
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Leg Raise
3 Sets x 30 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Crunch
3 Sets x 30 Reps
Indoor Cycling
1 Set
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 15 Reps
