Ahmed Khalid March 2019
Shared By : Ivanhoe74
Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 9 / 1585

Average Rating

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3 votes

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Description

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

Day 1 Legs and Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Step Machine Step Machine 30 min - - Progress Chart

Upper Legs

Hack Squat with Narrow Stance Hack Squat with Narrow Stance 60 sec 12 4 Progress Chart

Upper Legs

Hack Squat Hack Squat 60 sec 12 4 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 60 sec 12 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 12 4 Progress Chart

Upper Legs

Lying Machine Squat Lying Machine Squat 60 sec 12 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 8 4 Progress Chart

Lower Legs

Donkey Calf Raises Donkey Calf Raises 60 sec 8 4 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 20 5 Progress Chart

Abs

Crunches Crunches 60 sec 20 5 Progress Chart
Day 2 Chest and Biceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Push Up Push Up 60 sec 15 6 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 12 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 12 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 12 4 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 12 4 Progress Chart

Chest

Machine Incline Chest Press Machine Incline Chest Press 60 sec 12 4 Progress Chart

Chest

Machine Decline Chest Press Machine Decline Chest Press 60 sec 12 4 Progress Chart

Biceps

EZ Bar Close Grip Curl EZ Bar Close Grip Curl 60 sec 12 4 Progress Chart

Biceps

Barbell Standing Wide Grip Biceps Curl Barbell Standing Wide Grip Biceps Curl 60 sec 12 4 Progress Chart

Biceps

Preacher Curl Machine Preacher Curl Machine 60 sec 12 4 Progress Chart

Shoulders

Smith Machine Upright Row Smith Machine Upright Row 60 sec 20 5 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 20 10 Progress Chart

Cardio

Step Machine Step Machine 60 min - - Progress Chart
Day 3 Back and Triceps
Muscle Exercise Name Timer Reps Sets Track

Back

Seated Machine Row Seated Machine Row 60 sec 12 4 Progress Chart

Back

Reverse Grip Vertical Row Reverse Grip Vertical Row 60 sec 8 4 Progress Chart

Biceps

Machine Curl With Reverse Grip Machine Curl With Reverse Grip 60 sec 12 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 4 Progress Chart

Back

T Bar Row T Bar Row 60 sec 8 4 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 60 sec 12 4 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 12 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 12 4 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 12 4 Progress Chart

Triceps

Dumbbell Standing One Arm Triceps Extension Dumbbell Standing One Arm Triceps Extension 60 sec 12 4 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 12 4 Progress Chart

Triceps

Cable Reverse One Arm Tricep Extension Cable Reverse One Arm Tricep Extension 60 sec 8 4 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 12 10 Progress Chart

Cardio

Step Machine Step Machine 60 min - - Progress Chart
Day 4 Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 12 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12 5 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 60 sec 12 4 Progress Chart

Shoulders

Dumbbell Lying Rear Lateral Raise Dumbbell Lying Rear Lateral Raise 60 sec 12 4 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 12 4 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 12 4 Progress Chart

Back

T Bar Lying Row T Bar Lying Row 60 sec 12 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 12 4 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 12 10 Progress Chart

Cardio

Step Machine Step Machine 60 min - - Progress Chart
Day 5 Arms
Muscle Exercise Name Timer Reps Sets Track

Biceps

EZ Bar Close Grip Curl EZ Bar Close Grip Curl 60 sec 12 4 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 12 4 Progress Chart

Biceps

Preacher Curl Machine Preacher Curl Machine 60 sec 12 4 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 12 4 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 12 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 12 4 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 12 4 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 12 4 Progress Chart

Abs

Crunches Crunches 60 sec 12 10 Progress Chart

Cardio

Step Machine Step Machine 60 min - - Progress Chart