ayub PT
Bulking
Beginner
Machine strength
Plan Details
The ayub PT routine by NafeesAli is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Quadriceps, calves
Est. 54 min
6 exercises
Stationary Bike
1 Set
Machine Hip Abduction
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Smith Machine Split Squat
4 Sets x 12 Reps
Day 2
Chest + Abs
Est. 68 min
8 exercises
Cable Flat Bench Fly
4 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
2 Sets x 12 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Crunch
4 Sets x 50 Reps
Leg Raise
4 Sets x 20 Reps
Plank
3 Sets
Day 3
Back, calves
Est. 53 min
7 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 6 Reps
Machine Single-Leg Calf Press
2 Sets x 50 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Day 4
Biceps, triceps, abs
Est. 99 min
11 exercises
Preacher Curl Machine
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Spider Curl
3 Sets x 15 Reps
Cable Rope Hammer Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Machine Dip
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 15 Reps
Cable Shoulder Extension
7 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 50 Reps
Hanging Leg Raise
4 Sets x 50 Reps
Plank
4 Sets
Day 5
Ham strings , Glutes, calves
Est. 44 min
7 exercises
Machine Leg Curl (Prone)
1 Set x 15 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Calf Raise
5 Sets x 10 Reps
Day 6
Shoulders, trapezius, abs
Est. 88 min
10 exercises
Smith Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Shrug
5 Sets x 8 Reps
Crunch
4 Sets x 50 Reps
Leg Raise
4 Sets x 12 Reps
Plank
3 Sets
