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elsawy.gamal
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The elsawy.gamal routine by elsawy.gamal is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
chest shoulders bicipiti tricipiti , cabels machine dumbbells and Barbells, back, core body weight machine and cables, upper legs machine, lower legs machine,
Routine detail
Day 1
Dumbbells and Barbells lunedì
Est. 69 min
10 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
T Bar Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Day 2
Legs and core Martedì
Est. 53 min
8 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Leg Raise
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 12 Reps
Day 3
Cables and Machine Giovedì
Est. 72 min
10 exercises
Leverage Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Day 4
Legs and core Martedì
Est. 53 min
8 exercises
Hack Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Janda Sit-Up
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
