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mona Ramadan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The mona Ramadan routine by kareem_ezz is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
legs (quad focus)
Est. 74 min
10 exercises
Treadmill Running
1 Set
Dumbbell Bench Squat
3 Sets x 12,10,8 Reps
Single-Leg Glute Bridge
3 Sets x 12,10,8 Reps
Glute Kickback (Kneeling)
3 Sets x 12,10,8 Reps
Bodyweight Side Lunge
3 Sets x 12,10,8 Reps
Machine Leg Press
3 Sets x 12,10,8 Reps
Machine Single-Leg Curl
3 Sets x 12,10,8 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Seated Calf Raise
3 Sets x 12,10,8 Reps
Elliptical Training
1 Set
Day 2
Back & shoulder &core stab
Est. 76 min
8 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Machine Shoulder Press
3 Sets x 12,10,8 Reps
Superman
3 Sets
Plank
3 Sets
Day 4
Chest & Arms
Est. 58 min
9 exercises
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Fly
3 Sets x 12,10,8 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,10,8 Reps
V-Up
3 Sets x 12,10,8 Reps
Weighted Crunch
3 Sets x 12,10,8 Reps
Cobra
3 Sets
Day 6
Leg day (glute focus)
Est. 55 min
9 exercises
Glute Kickback (Kneeling)
3 Sets x 12,10,8 Reps
mini Band hip bridge
3 Sets x 12,10,8 Reps
Machine Single-Leg Press
3 Sets x 12,10,8 Reps
Machine Single-Leg Curl
3 Sets x 12,10,8 Reps
Machine Hip Abduction
3 Sets x 12,10,8 Reps
kick back MACHINE
3 Sets x 12,10,8 Reps
Barbell Hip Thrust
3 Sets x 12,10,8 Reps
Plank
3 Sets
Forearm Plank with Hip Abduction
3 Sets x 12,10,8 Reps
