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upper lower salah

AmrAbdElsalam

Oct 14th 2018

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upper lower salah

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

ANY
ANY
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ANY

1 upper saturday 8 exercises, 1 hr 27 mins

	Barbell Bench Press	4x10 reps	rest: 90s
	Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 90s
	Dumbbell Seated Shoulder Press	4x10 reps	rest: 90s
	Dumbbell Incline Bench Press	4x10 reps	rest: 90s
	Cable Seated Row	4x10 reps	rest: 90s
	Dumbbell Lateral Raise	4x10 reps	rest: 90s
	Barbell Preacher Curl	4x10 reps	rest: 90s
	Machine Dip	4x10 reps	rest: 90s

2 lower sunday 6 exercises, 1 hr 3 mins

	Hack Squat	4x10 reps	rest: 90s
	Machine Leg Press	4x10 reps	rest: 90s
	Machine Leg Curl (Prone)	4x10 reps	rest: 90s
	Machine Calf Raise	4x10 reps	rest: 90s
	Machine Ab Crunch	4x10 reps	rest: 90s
	Back Hyperextension	4x10 reps	rest: 90s

3 upper tuesday 8 exercises, 1 hr 27 mins

	Smith Machine Shoulder Press	4x10 reps	rest: 90s
	Machine Seated Row	4x10 reps	rest: 90s
	Dumbbell Bench Press	4x10 reps	rest: 90s
	Machine Reverse Fly	4x10 reps	rest: 90s
	Machine Assisted Pull-Up	4x10 reps	rest: 90s
	Machine Fly	4x10 reps	rest: 90s
	Dumbbell Alternating Bicep Curl	4x10 reps	rest: 90s
	Cable Shoulder Extension	4x10 reps	rest: 90s

4 lower wednesday 6 exercises, 1 hr 4 mins

	Hack Squat	4x10 reps	rest: 90s
	Dumbbell Lunge	4x10 reps	rest: 90s
	Machine Leg Extension	4x10 reps	rest: 90s
	Machine Seated Calf Raise	4x10 reps	rest: 90s
	Parallel Bar Leg Raise	4x10 reps	rest: 90s
	Back Hyperextension	4x10 reps	rest: 90s

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