saidabdelghany's Plan
General
Intermediate
None
Plan Details
The saidabdelghany's Plan routine by saidabdelghany is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Weekly Workout Structure: Day 1: Upper Body Strength (Push/Pull) Day 2: Lower Body Strength & Knee/Back Rehab Day 3: Active Recovery (Mobility & Core) Day 4: Full Body Strength & Hypertrophy Day 5: Lower Body Strength & Core Day 6: Active Recovery (Light Cardio) Day 7: Rest
Routine detail
Day 1
upper body
Est. 66 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Plank
4 Sets
Day 2
lower body
Est. 56 min
6 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Cable Leg Kickback
4 Sets x 12 Reps
Bird Dog
4 Sets x 12 Reps
Day 3
Active recovery
Est. 62 min
1 exercise
Swimming
1 Set
Day 4
full body
Est. 67 min
7 exercises
Machine Seated Row
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Plank
4 Sets
Day 5
lower body & core
Est. 56 min
6 exercises
Dumbbell Step-Up
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Bird Dog
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Superman
4 Sets
Day 6
active recovery
Est. 62 min
1 exercise
Swimming
1 Set
Day 7
rest
Est. 0 min
0 exercises
This day is empty
