Sunnah Fast Friendly Routine

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

A gym routine that accommodates the sunnah of fasting every Monday and Thursday by setting those days as rest days. Please see hadith bellow.

Hadith

Usamah bin Zaid said:

"I said: 'O Messenger of Allah, sometimes you fast, and you hardly ever break your hardly ever fast, except two days which, if you are fasting, you include them in your fast, and if you are not fasting, then you fast them on your own.' He said: 'Which two days?' I said: 'Monday and Thursday.' He said: 'Those are two days in which deeds are shown to the Lord of the worlds, and I like my deeds to be shown (to Him) when I am fasting."'

Hasan (Darussalam)

Sunan an-Nasa'i 2358
In-book : Book 22, Hadith 269
English translation : Vol. 3, Book 22, Hadith 2360

Tuesday
Wednesday
Friday
Saturday
Sunday

Chest & Bicepts 7 exercises, 50 mins

Barbell Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x10 reps	rest: 60s

Back & Shoulders 7 exercises, 49 mins

Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Alternating Front Raise	3x10 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x10 reps	rest: 60s

Ab's & Cardio 5 exercises, 27 mins

Dumbbell Side Bend	3x10 reps	rest: 60s
Crunch	3x10 reps	rest: 60s
Sit-Up	3x10 reps	rest: 60s
Leg Raise	3x10 reps	rest: 60s
Indoor Cycling	1x0 reps	rest: 0s

Legs & Triceps 7 exercises, 49 mins

Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Bench Dip	3x10 reps	rest: 60s
Barbell Squat	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Barbell Standing Calf Raise	3x10 reps	rest: 60s