Bichoy Wagdy
Bulking
Advanced
Machine strength
Plan Details
The Bichoy Wagdy routine by Embrace.the.change is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Back & Triceps
Est. 130 min
10 exercises
Treadmill Running
1 Set
Pull-Up
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Tricep Press (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Day 1
Back & Triceps
Est. 130 min
10 exercises
Treadmill Running
1 Set
Pull-Up
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Tricep Press (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Day 3
Shoulder & Legs
Est. 152 min
13 exercises
Treadmill Running
1 Set
Smith Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Press (Palms In)
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 25 Reps
Machine Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Day 5
Cardio & Abs
Est. 240 min
10 exercises
Treadmill Running
1 Set
Pull-Up
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Elliptical Training
1 Set
Crunch
4 Sets x 15 Reps
Bench Leg Pull-In
4 Sets x 15 Reps
Stationary Bike
1 Set
Side Jacknife
4 Sets x 15 Reps
Barbell Seated Twist
4 Sets x 20 Reps
Day 7
Chest & Biceps
Est. 124 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
