Ahmed Eshra
Bulking
Beginner
None
Plan Details
The Ahmed Eshra routine by AhmedEshra is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Any
Workout 3
Est. 58 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Any
Workout 4
Est. 59 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Any
Workout 5
Est. 60 min
9 exercises
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Any
Workout 1
Est. 52 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Any
Workout 2
Est. 54 min
7 exercises
Machine Reverse Fly
4 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Any
Workout 6
Est. 34 min
3 exercises
Plank
6 Sets
Sit-Up
4 Sets x 40 Reps
Cross Body Crunch
4 Sets x 12 Reps
