Shalaby program
Sport
Intermediate
Machine strength
Plan Details
The Shalaby program routine by AhmedShalaby4 is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Cutting and gaining muscle in same time
Routine detail
Day 1
chest, shoulders and triceps
Est. 106 min
16 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Cable Decline Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
leg and apps
Est. 78 min
12 exercises
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Knee Raise (Rotational)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Reverse Crunch
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Cable Upward Chop
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Day 3
back, shoulders and baicbs
Est. 85 min
13 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Cable Squat Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Day 4
leg and app
Est. 44 min
7 exercises
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Smith Machine Behind the Back Wrist Curl
3 Sets x 8 Reps
Smith Machine Wrist Curl
3 Sets x 8 Reps
