hussainwakil

Dec 15th 2013

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Amir routine

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5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

formed by experienced trainer Amir specific for dr.Hussein transformation

chest 8 exercises, 1 hr 6 mins

Dumbbell Incline Bench Press	6x12,6 reps	rest: 60s
Dumbbell Incline Fly	4x12 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s
Machine Fly	5x10 reps	rest: 60s
Push-Up	4x12,10 reps	rest: 60s
Leverage Decline Chest Press	4x10,6 reps	rest: 60s
Cable Wrist Curl	4x15 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	4x10 reps	rest: 60s

shoulder 8 exercises, 1 hr 9 mins

Smith Machine Shoulder Press	6x12,10,6 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x6 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Cable Rear Lateral Raise	4x8 reps	rest: 60s
Cable Rope Deltoid Row	3x12 reps	rest: 60s
Machine Shoulder Press	4x10 reps	rest: 60s
Cable Upright Row	4x15 reps	rest: 60s
Cable Shrug	5x8 reps	rest: 60s

back 7 exercises, 1 hr 19 mins

Cable Rear Pulldown (Wide Grip)	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Chin-Up	4x12 reps	rest: 60s
Dumbbell Pullover	4x10 reps	rest: 60s
Cable Shoulder Extension	5x10 reps	rest: 60s
Rowing	1x1 reps	rest: 20s

leg 6 exercises, 1 hr 0 min

biceps/triceps 9 exercises, 1 hr 21 mins

EZ Bar Curl	4x8 reps	rest: 60s
EZ Bar Close Grip Curl	4x6 reps	rest: 60s
Dumbbell Seated Curl	4x10 reps	rest: 60s
Cable Preacher Curl	3x12 reps	rest: 60s
Cable Rope Hammer Curl	4x10 reps	rest: 60s
Cable Shoulder Extension	4x20 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x10 reps	rest: 60s
Machine Dip	4x15 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	4x10 reps	rest: 60s

forearms/calf/lower back/abs 10 exercises, 1 hr 42 mins

Barbell Kneeling Wrist Curl (Palms Up)	4x25 reps	rest: 60s
Cable Wrist Curl	4x25 reps	rest: 60s
Calf Press On Leg Press	3x30 reps	rest: 60s
Machine Seated Calf Raise	4x25 reps	rest: 60s
Superman	20x1 reps	rest: 4s
Back Hyperextension	4x20 reps	rest: 60s
Machine Ab Crunch	4x25 reps	rest: 60s
Cable Kneeling Crunch	3x40 reps	rest: 60s
Bench Leg Raise (Supine)	5x10 reps	rest: 60s
Hip Raise	4x1 reps	rest: 60s