Mehdi Khanjari 5
Bulking
Advanced
Machine strength
Plan Details
The Mehdi Khanjari 5 routine by carminemontano is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Triceps
Est. 141 min
12 exercises
Machine Fly
3 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 15,10,10,10 Reps
Barbell Incline Bench Press
4 Sets x 12,10,7,5 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Cable Lying Tricep Extension
4 Sets x 20,12,12,12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Decline Bench Cable Crunch
4 Sets x 15 Reps
Decline Bench Leg Raise
4 Sets x 15 Reps
Tue
Back
Est. 119 min
11 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Pullover
4 Sets x 20,15,15,15 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 15,12,10 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 5,3,2,8 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Shrug (Stability Ball)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 20 Reps
Wed
Biceps & Triceps
Est. 92 min
8 exercises
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
3 Sets x 8 Reps
Bench Dip
4 Sets x 20 Reps
Thu
Shoulders & Biceps
Est. 133 min
12 exercises
Cable Front Raise
4 Sets x 15,10,10,10 Reps
Barbell Military Press
3 Sets x 9 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 10 Reps
Barbell Spider Curl
4 Sets x 15,12,10,8 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Fri
Legs
Est. 113 min
9 exercises
Dumbbell Lunge
4 Sets x 15,9,9,9 Reps
Barbell Front Squat
4 Sets x 12,10,8,5 Reps
Machine Leg Press
3 Sets x 24 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 15 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 25 Reps
Machine Calf Raise
4 Sets x 27 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Sat
Chest & Shoulders
Est. 110 min
10 exercises
Dumbbell Bench Press
4 Sets x 20,12,12,12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10,8,5,3 Reps
Dip
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Barbell Military Press (Seated)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Sun
Full Rest
Est. 0 min
0 exercises
This day is empty
