Day 1

Workout

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

Smith Machine Shoulder Press

5 Sets

15-12-8-8-8 Reps

1.5-2 Rest

Leaning Cable Lateral Raise

Equipment: Cable, Full Gym

Leaning Cable Lateral Raise

3 Sets

10-12 Reps

1 min Rest

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

4 Sets

15-8-8-8 Reps

1.5-2 Rest

High Pulley Overhead Tricep Extension

Equipment: Cable, Full Gym

High Pulley Overhead Tricep Extension

3- ارتفاع الكتف Sets

8-10 Reps

1.5 Rest

Push-down

Equipment: Cable, Full Gym

Push-down

3 Sets

12 Reps

1 min Rest

Standing Cable Crunch

Equipment: Cable, Full Gym

Standing Cable Crunch

4 Sets

10 Reps

1 min Rest

Standing Cable Twist

Equipment: Cable, Full Gym

Standing Cable Twist

3 Sets

12 Reps

.5 min Rest

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