Dr. Sawi level one
Bulking
Intermediate
Machine strength
Plan Details
The Dr. Sawi level one routine by Muhammad_Helal is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Good routine. Hope you enjoy it
Routine detail
Day 1
Chest, front and lateral shoulders
Est. 0 min
11 exercises
Barbell Bench Press
2 Sets x 6 Reps
Barbell Incline Bench Press
2 Sets x 6 Reps
Dumbbell Fly
2 Sets x 10 Reps
Cable Cross-Over
2 Sets x 10 Reps
Machine Bench Press
2 Sets x 10 Reps
Dip
2 Sets
Barbell Military Press
2 Sets x 5 Reps
Dumbbell One-Arm Front Raise
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Cable One-Arm Lateral Raise
2 Sets x 8 Reps
Boxing
1 Set
Day 2
Back and rear delts
Est. 0 min
12 exercises
Barbell Bent-Over Row
2 Sets x 6 Reps
Dumbbell Incline Bench Row
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Cable Rope Seated Row
2 Sets x 10 Reps
Machine Seated Row
2 Sets x 12 Reps
Pull-Up
2 Sets
Barbell Shrug
2 Sets x 6 Reps
Dumbbell Bent-Over Raise
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Barbell Deadlift
2 Sets x 12 Reps
Rowing
1 Set
Day 3
Legs, Biceps and triceps
Est. 0 min
14 exercises
Machine Leg Extension
2 Sets x 10 Reps
Barbell Deep Squat
2 Sets x 6 Reps
Machine Leg Press (Wide Stance)
2 Sets x 10 Reps
Dumbbell Walking Lunge
2 Sets
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Barbell Good Morning
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 10 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Boxing
1 Set
Day 4
Chest, front and lateral shoulders
Est. 0 min
13 exercises
Barbell Bench Press
2 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 15 Reps
Dumbbell Incline Bench Press
2 Sets x 15 Reps
Dip
2 Sets x 10 Reps
Cable Cross-Over
2 Sets x 10 Reps
Machine Fly
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Front Incline Raise
2 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 10 Reps
Machine Shoulder Press
2 Sets x 10 Reps
Walking
1 Set
Day 5
Back and rear delts
Est. 0 min
11 exercises
Dumbbell Prone Incline Shrug
2 Sets x 15 Reps
Dumbbell Prone Incline Shrug
2 Sets x 6 Reps
Smith Machine Bent-Over Row
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
2 Sets x 10 Reps
Barbell Deadlift
2 Sets x 10 Reps
Boxing
1 Set
Day 6
Legs, Biceps and Triceps
Est. 0 min
14 exercises
Hack Squat
2 Sets x 15 Reps
Hack Squat
2 Sets x 6 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Machine Leg Press (Wide Stance)
2 Sets x 8 Reps
Machine Kneeling Leg Curl
2 Sets x 8 Reps
Barbell Deep Squat
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 8 Reps
Cable Preacher Curl
2 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 10 Reps
Dumbbell Incline Spider Curl
2 Sets x 10 Reps
Dumbbell Seated Tricep Press
2 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 8 Reps
Step Machine
1 Set
