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formed by experienced trainer Amir specific for dr.Hussein transformation... second month
Treadmill Running
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0x0 reps |
rest: 20s
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Leverage Incline Chest Press
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6x15,8,6 reps |
rest: 60s
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Machine Bench Press
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6x12,6 reps |
rest: 60s
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Dumbbell Fly
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6x12,8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Leverage Decline Chest Press
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4x15 reps |
rest: 60s
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Pull-Up
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6x6 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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4x12 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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5x10 reps |
rest: 60s
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Machine Vertical Row (Close Grip)
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5x10 reps |
rest: 60s
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Machine Seated Row
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6x8,6 reps |
rest: 60s
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Dumbbell One-Arm Row
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7x8,4 reps |
rest: 60s
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Barbell Deadlift
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5x8,6 reps |
rest: 60s
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Machine Ab Crunch
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7x30,20 reps |
rest: 60s
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7x25 reps |
rest: 60s
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Rowing
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0x0 reps |
rest: 15s
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Treadmill Running
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0x0 reps |
rest: 20s
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Treadmill Running
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1x1 reps |
rest: 20s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x12 reps |
rest: 60s
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Dumbbell Tricep Extension
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5x10 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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5x8 reps |
rest: 60s
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EZ Bar Incline Tricep Extension
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5x10,6 reps |
rest: 60s
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Barbell Curl
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4x10 reps |
rest: 60s
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Dumbbell Alternating Seated Curl
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6x12,8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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4x12 reps |
rest: 60s
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Cable Bicep Curl
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4x12,10 reps |
rest: 60s
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Elliptical Training
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1x1 reps |
rest: 30s
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Rowing
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1x1 reps |
rest: 10s
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Treadmill Running
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1x1 reps |
rest: 20s
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Walking
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1x1 reps |
rest: 20s
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Machine Leg Extension
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7x15,9 reps |
rest: 60s
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Machine Leg Curl (Prone)
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5x12,10 reps |
rest: 60s
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Machine Leg Press
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4x12 reps |
rest: 60s
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Machine Hip Adduction
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5x20 reps |
rest: 60s
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Machine Leg Press (Wide Stance)
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6x12,8 reps |
rest: 60s
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Bodyweight Calf Raise
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5x30 reps |
rest: 60s
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Machine Ab Crunch
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7x30,20 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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5x20 reps |
rest: 60s
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Walking
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1x1 reps |
rest: 20s
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Treadmill Running
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1x1 reps |
rest: 20s
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Smith Machine Rear Shoulder Press
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6x12,8 reps |
rest: 60s
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Smith Machine Shoulder Press
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4x10 reps |
rest: 60s
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Dumbbell Alternating Deltoid Raise
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5x8 reps |
rest: 60s
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Machine Reverse Fly
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5x10,8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x10 reps |
rest: 60s
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Barbell Behind the Back Shrug
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4x10 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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4x25 reps |
rest: 60s
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Dumbbell One-Arm Wrist Curl
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5x25 reps |
rest: 60s
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Treadmill Running
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1x1 reps |
rest: 20s
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