Dr Hadeer - JEFIT

Routine detail

Dr Hadeer - JEFIT

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Dr Hadeer

Bulking

Intermediate

Dumbbell

Plan Details

The Dr Hadeer routine by seasoundpharm is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

leg chest + biceps back + triceps rest shoulder back + hums. rest

Routine detail

Any

7 rest

Est. 0 min

0 exercises

This day is empty

Any

4 rest

Est. 0 min

0 exercises

This day is empty

Any

1 leg

Est. 87 min

7 exercises

Bodyweight Squat Demonstration

Bodyweight Squat

4 Sets x 20 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 20 Reps

Dumbbell Hamstring Curl Demonstration

Dumbbell Hamstring Curl

4 Sets x 20 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

4 Sets x 20 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 20 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

4 Sets x 20 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

4 Sets x 20 Reps

Any

2 chest + arm

Est. 113 min

11 exercises

Arm Circles Demonstration

Arm Circles

1 Set x 20 Reps

Shoulder Rotation Demonstration

Shoulder Rotation

1 Set x 20 Reps

Band Cross-Over Demonstration

Band Cross-Over

3 Sets x 25 Reps

Band Alternating Bicep Curl Demonstration

Band Alternating Bicep Curl

3 Sets x 25 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 25 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 25 Reps

Jump Rope Demonstration

Jump Rope

1 Set

Crunch Demonstration

Crunch

3 Sets x 40 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 50 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 40 Reps

Plank Demonstration

Plank

3 Sets

Any

5 shoulder + cardio

Est. 89 min

8 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 25 Reps

Dumbbell One-Arm Incline Lateral Raise Demonstration

Dumbbell One-Arm Incline Lateral Raise

3 Sets x 25 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 25 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

3 Sets x 25 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 25 Reps

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 25 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 25 Reps

Band Reverse Fly Demonstration

Band Reverse Fly

3 Sets x 25 Reps

Any

6 back & hums + 30 zumba

Est. 94 min

10 exercises

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 25 Reps

Cable Upper Row Demonstration

Cable Upper Row

3 Sets x 25 Reps

Crunch Demonstration

Crunch

3 Sets x 20 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

3 Sets x 25 Reps

Air Bike Demonstration

Air Bike

3 Sets x 50 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

3 Sets x 25 Reps

Cable Pull Through Demonstration

Cable Pull Through

3 Sets x 25 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 25 Reps

Flutter Kick Demonstration

Flutter Kick

3 Sets x 25 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 20 Reps

Any

3 back

Est. 58 min

6 exercises

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

3 Sets x 25 Reps

Air Bike Demonstration

Air Bike

2 Sets x 50 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

3 Sets x 25 Reps

Pelvic Tilt to Glute Bridge Demonstration

Pelvic Tilt to Glute Bridge

3 Sets x 25 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 25 Reps

Superman Demonstration

Superman

3 Sets