Hassan's Workout
General
Intermediate
Dumbbell
Plan Details
The Hassan's Workout routine by hrevil is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Back & Biceps
Est. 49 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Tue
Shoulder & Triceps
Est. 134 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Treadmill Running
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Wed
Chest & Biceps
Est. 73 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Thu
Legs & Arms
Est. 25 min
4 exercises
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Sat
Shoulder and Triceps
Est. 142 min
13 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Treadmill Running
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Sun
Chest & Biceps
Est. 69 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
