AhmedShalaby4

Jul 6th 2018

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Shalaby program

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3 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Cutting and gaining muscle in same
time

chest, shoulders and triceps 16 exercises, 1 hr 46 mins

Smith Machine Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Leverage Decline Chest Press	3x8 reps	rest: 60s
Leverage Incline Chest Press	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Cable Incline Fly	3x8 reps	rest: 60s
Cable Straight Arm Crossover	3x8 reps	rest: 60s
Leverage Shoulder Press	3x8 reps	rest: 60s
Cable Decline Press	3x8 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
Cable Reverse Fly	3x8 reps	rest: 60s
Cable Reverse Fly	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

leg and apps 12 exercises, 1 hr 18 mins

Hanging Knee Raise	3x8 reps	rest: 60s
Hanging Knee Raise (Rotational)	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Cable Side Bend	3x8 reps	rest: 60s
Cable Reverse Crunch	3x8 reps	rest: 60s
Cable Crunch Kneeling Rotation	3x8 reps	rest: 60s
Cable Reverse Wood Chop	3x8 reps	rest: 60s
Cable Upward Chop	3x8 reps	rest: 60s
Smith Machine Squat	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Smith Machine Stiff-Leg Deadlift	3x8 reps	rest: 60s

back, shoulders and baicbs 13 exercises, 1 hr 25 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Smith Machine Deadlift	3x8 reps	rest: 60s
Smith Machine Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Cable Rope Lat Pulldown	3x8 reps	rest: 60s
Dual Cable Triceps Extension	3x8 reps	rest: 60s
Cable Bent-Over Lateral Pulley	3x8 reps	rest: 60s
Cable Elevated Row	3x8 reps	rest: 60s
Cable Reverse Crossover	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Cable Squat Curl	3x8 reps	rest: 60s
Cable One-Arm High Curl	3x8 reps	rest: 60s

leg and app 7 exercises, 44 mins

Smith Machine Split Squat	3x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	3x8 reps	rest: 60s
Smith Machine Behind the Back Wrist Curl	3x8 reps	rest: 60s
Smith Machine Wrist Curl	3x8 reps	rest: 60s