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Created by
Saif Abu eideh
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Chest & Triceps
Day 1
Incline Chest Press (Machine)
4 sets
Floor Press (Dumbbell)
4 sets
Standing Cable Fly
3 sets
Triceps Dip (Assisted)
3 sets
Triceps Rope Pushdown
3 sets
Triceps Extension (Dumbbell)
3 sets
Back & Bieceps
Day 2
Lat Pulldown (Cable)
1 sets
Straight Arm Lat Pulldown (Cable)
1 sets
Seated Cable Row - Bar Grip
1 sets
Hammer Curl (Dumbbell)
1 sets
Hammer Curl (Cable)
1 sets
Bicep Curl (Dumbbell)
1 sets
Shoulders & Traps
Day 3
Shoulder Press (Dumbbell)
1 sets
Single Arm Lateral Raise (Cable)
1 sets
Rear Delt Reverse Fly (Cable)
1 sets
Lateral Raise (Dumbbell)
1 sets
Shrug (Cable)
1 sets
Legs & Abs
Day 4
Leg Press (Machine)
1 sets
Leg Extension (Machine)
1 sets
Standing Calf Raise (Machine)
1 sets
Lying Leg Curl (Machine)
1 sets
Knee Raise Parallel Bars
1 sets
Crunch (Machine)
1 sets
Chest & Triceps 2
Day 5
Chest Press (Machine)
1 sets
Incline Bench Press (Dumbbell)
1 sets
Butterfly (Pec Deck)
1 sets
Overhead Triceps Extension (Cable)
1 sets
Triceps Pushdown
1 sets
Seated Dip Machine
1 sets
Back & Bieceps 2
Day 6
Seated Row (Machine)
1 sets
Lat Pulldown - Close Grip
1 sets
Pullover (Dumbbell)
1 sets
EZ Bar Biceps Curl
1 sets
Seated Incline Curl
1 sets
Reverse Curl
1 sets
Shoulders + Traps 2
Day 7
Seated Shoulder Press (Machine)
1 sets
Lateral Raise (Machine)
1 sets
Rear Delt Reverse Fly (Machine)
1 sets
Face Pull
1 sets
Shrug (Cable)
1 sets
Legs & Abs 2
Day 8
Hack Squat (Machine)
1 sets
Hip Adduction (Machine)
1 sets
Hip Abduction (Machine)
1 sets
Seated Calf Raise
1 sets
Knee Raise Parallel Bars
1 sets
