Day 1

Workout

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

5 Sets

15-12-8-8-8 Reps

2 mins Rest

Pec Deck Fly

Equipment: Full Gym, Machine

Pec Deck Fly

4 Sets

10-12 Reps

1.5 Rest

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

Smith Machine Shoulder Press

4 Sets

15-8-8-8 Reps

1.5-2 Rest

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

Cable Lateral Raise

3-عند الركبة Sets

10-12 Reps

1.5 Rest

High Pulley Overhead Tricep Extension

Equipment: Cable, Full Gym

High Pulley Overhead Tricep Extension

3 Sets

10-12 Reps

1.5 Rest

Push-down

Equipment: Cable, Full Gym

Push-down

3 Sets

8-10 Reps

1.5 Rest

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