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Sam Samouy's 1st Month
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Sam Samouy's 1st Month routine by mohammed Sharkawi is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Workout Day #1 Chest & Abs
Est. 0 min
6 exercises
Barbell Bench Press
6 Sets x 12,10,8,4,6,8 Reps
Dumbbell One-Arm Incline Chest Press
4 Sets x 12,10,8,6 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Smith Machine Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Decline Bench Press
4 Sets x 15,12,10,8 Reps
Day 2
Workout Day #2 Back
Est. 0 min
9 exercises
Machine Reverse Lat Pulldown (Close Grip)
6 Sets x 15,12,10,6,8,10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,10 Reps
Cable Rope Lat Pulldown
3 Sets x 15 Reps
Cable Reverse Crossover
3 Sets x 15 Reps
Cable Seated Row
6 Sets x 15,12,10,6,8,10 Reps
Cable Shoulder Extension
3 Sets x 15,12,10 Reps
Back Hyperextension
6 Sets x 12,10,8,6,4,2 Reps
Treadmill Running
1 Set
Day 3
Workout Day #3 Legs
Est. 0 min
7 exercises
Machine Leg Extension
3 Sets x 15,12,10 Reps
Machine Seated Leg Curl
3 Sets x 15,12,10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Machine Hip Abduction
6 Sets x 15,12,10,8,6,4 Reps
Machine Hip Adduction
3 Sets x 15,12,10 Reps
Barbell Standing Calf Raise
4 Sets x 15,15,12,10 Reps
Machine Seated Calf Raise
4 Sets x 15,15,12,10 Reps
Day 4
Workout Day #4 Arms
Est. 0 min
12 exercises
EZ Bar Curl
6 Sets x 12,10,8,4,6,8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12,10,10,8 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12,10,10,8 Reps
Cable Shoulder Extension
4 Sets x 12,10,10,8 Reps
EZ Bar Tricep Extension
6 Sets x 12,10,8,4,6,8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12,10,10,8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12,10,10,8 Reps
Dumbbell Tricep Kickback
4 Sets x 12,10,10,8 Reps
Cable Behind the Back Wrist Curl
2 Sets x 3 Reps
Dumbbell Seated Wrist Curl
2 Sets x 3 Reps
Treadmill Running
1 Set
Day 5
Workout Day #5 Shoulder and Abs
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12,10,10,8 Reps
Weight Plate Front Raise
6 Sets x 12,10,8,4,6,8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 15 Reps
Barbell Front Raise
3 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 15,12,10,8 Reps
Cable Rope Deltoid Row
4 Sets x 15,12,10,8 Reps
Dumbbell Shoulder Shrug
4 Sets x 15,12,10,8 Reps
