Scribd
Upload
26 views7 pages

Ali Osama

The document outlines a workout routine consisting of multiple exercises across chest, shoulders, back, biceps, triceps and legs performed in sets and reps.

Uploaded by

azouz7xx
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
26 views7 pages

Ali Osama

The document outlines a workout routine consisting of multiple exercises across chest, shoulders, back, biceps, triceps and legs performed in sets and reps.

Uploaded by

azouz7xx
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 7

1.

Incline press machine 5 sets *10 reps

fly machine 3 sets *12 reps


Decline machine press 4 sets *8 reps

shoulder lateral raises 4sets *8 reps

front plater raises 3 sets * 8 reps


Rope push down 4 sets *10 reps

One arm cable extension 4 sets*8 reps

2.

Lat pull down 3 sets *10 reps


One arm seated row machine 5 sets *10 reps

Seated wide cable row 4 sets*12 reps

Hyperextension 4 sets*12 reps


Ez bar cable biceps curl 4 sets *10 reps

Alternative hummer db curl 3 sets *10 reps

Leg

Leg extension 2 sets*25 reps


Bb squat 5 sets*8 reps

Leg press 3 sets *8 reps

Lunges 4 sets*10 reps


hamstring machine 3*12

Calf raises 3 sets*15 reps

You might also like