Bichoy Wagdy - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Bichoy Wagdy - JEFIT

Bichoy Wagdy banner

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 Demonstration

Treadmill Running

1 Set

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 10 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Barbell Tricep Press (Supine) Demonstration

Barbell Tricep Press (Supine)

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 10 Reps

Day 1

Back & Triceps

Est. 130 min

10 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 10 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Barbell Tricep Press (Supine) Demonstration

Barbell Tricep Press (Supine)

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 10 Reps

Day 3

Shoulder & Legs

Est. 152 min

13 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell One-Arm Press (Palms In) Demonstration

Dumbbell One-Arm Press (Palms In)

4 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

3 Sets x 25 Reps

Machine Squat Demonstration

Machine Squat

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 10 Reps

Day 5

Cardio & Abs

Est. 240 min

10 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Crunch Demonstration

Crunch

4 Sets x 15 Reps

Bench Leg Pull-In Demonstration

Bench Leg Pull-In

4 Sets x 15 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Side Jacknife Demonstration

Side Jacknife

4 Sets x 15 Reps

Barbell Seated Twist Demonstration

Barbell Seated Twist

4 Sets x 20 Reps

Day 7

Chest & Biceps

Est. 124 min

9 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 15 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 10 Reps