Ahmed Khalid March 2019

Plan Details

The Ahmed Khalid March 2019 routine by ivanhoe74 is a 5 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

Legs : 30 minuets stairs Narrow legs squat Lunges Wide legs squat Leg press Hamstrings curls H... Read More

Legs : 30 minuets stairs Narrow legs squat Lunges Wide legs squat Leg press Hamstrings curls Hamstrings extension bar Abs Chest : 6 Push up sets *15 Flat dumbbell flys Flat dumbbell presses Cross cable chest up incline Incline dumbbell presses Machine incline and decline presses Shoulders: Front dumbbell raises Side raises Dumbbell presses heaviest weight 5 sets *12 Rear butterflies Rear dumbbell flys Dumbbell shrugs Bar shrugs Wide bar upper back curls Back : Bar curls reversed grip heaviest 5 sets*12 Reversed grip lats pull down Bar curls normal grip heaviest 5 sets*12 Front lats pull down Dumbbell one hand Seated rows close grip Lower back extension Biceps: Close grip bar curls standing Wide grip bar curls standing Cables front double biceps pose Pressure curls one hand Triceps: Parallel flat dumbbell curls Close grip pull down Dumbbell one hand over head Rope pull down Dumbbell kick back Everything 4*12 Routine: 1.Legs +abs 2.Chest + biceps + shoulders close grip on smith machine 5 *20 3.Back +triceps + 6 sets rear delts butterflies 4.shoulders+ incline bar presses chest 5. Arms 6. 10 sets abs everyday beside cardio time