MTalaat
ONLINE i COACHING
Workout
No. 1 I Difficulty: Intermediate
Day 1 - Legs I Core
Technique
Exercise name
Sets
Reps
1
5m I LISS
Warm up cardio: Stair Master Machine
Rest
#1
Leg Extension
4
5-8
1m
#2
Bb Back Squat
4
5-8
2m
#3
Leg Press
4
5-8
2m
#4
Bb Walking Lunge
4
15 each side
2m
Hack Squat
7
5-8
30s
#6
Seated Leg Curl
3
5-8
1m 30s
#7
Bb stiff-Legged deadlift
3
5-8
1m 30s
#8
High Feet Leg Press
3
5-8
1m 30s
#9
Seated Calf Raise
3
5-8
1m 30s
Calf Press On leg Press
7
5-8
30s
Sets
Reps
Rest
1
5m I LISS
#5
#10
Flex your quads for 5- 10 seconds
during each rest period.
Flex your Calf for 5-10 seconds
during each rest period.
Day 2 - Chest I Triceps I Core
Technique
Exercise name
Warm up cardio: SkiErg Machine
#1
Flat Db bench Press
4
5-8
2m
#2
Triceps dip
3
5-8
1m 30s
#3
Incline db bench Press
3
5-8
2m
#4
Incline Db Fly
3
5-8
2m
Incline Bb bench Press
7
5-8
30s
#6
Cable V-bar Push-down
4
5-8
1m 30s
#7
Seated Triceps Press
3
5-8
1m 30s
#8
Diamond Push-Up
3
5-8
1m 30s
Close-grip bench Press
7
5-8
30s
4
25
1m
Sets
Reps
Rest
1
5m I LISS
#5
Flex your Bench for 5-10 seconds
during each rest period.
#9
Flex your Triceps for 5-10 seconds
during each rest period.
#10
Superset
Reverse Crunch
Hanging Leg Raise
Day 3 - REST
Day 4 - Back I Biceps
Technique
Exercise name
Warm up cardio: Rowing Machine
#1
Lat Pull-down
3
5-8
1m
#2
Pull-Up
3
5-8
1m
#3
Bb Deadlift
4
5-8
2m
#4
Bb Row
4
5-8
2m
Machine seated Row
7
5-8
30s
#6
Ez-bar Curl
4
5-8
1m 30s
#7
Hammer Curl
3
5-8
1m 30s
#8
Alter. Incline Db Biceps Curl
3
5-8
1m 30s
Preacher Curl
7
5-8
30s
Sets
Reps
Rest
1
5m I LISS
#5
#9
Flex your Back for 5-10 seconds
during each rest period.
Flex your Biceps for 5-10 seconds
during each rest period.
Day 5 - Shoulder
Technique
Exercise name
Warm up cardio: Assault Air Bike Machine
#1
Db Shoulder Press
4
5-8
2m
#2
Alter Db Front Raise
3
5 - 8 each side
1m 30s
Db Lateral Raise
7
5-8
30s
#4
Leaning Cable Lateral Raise
4
5-8
1m 30s
#5
Seated Rear delt Fly
3
5-8
1m 30s
#3
Flex your lateral Delt for 5-10
seconds during each rest period.
#6
Flex your Back Delt for 5-10 seconds
during each rest period.
Reverse Pec-Deck
7
5-8
30s
#7
Focus on Rear Delt
Bb shrug Behind the back
3
5-8
1m 30s
Scapular Shrugs
3
5-8
1m 30s
Sets
Reps
Rest
1
5m I LISS
#8
Day 6 - ARMS I Core
Technique
Exercise name
Warm up cardio: Assault Air Bike Machine
#1
Alter. Db Curl
4
5-8
1m 30s
#2
Standing Biceps Curl
3
5-8
1m 30s
#3
Concentration Curl
3
5-8
1m
Ez-bar spider Curl
7
5-8
30s
#5
Rope Press-Down
4
5-8
1m 30s
#6
Overhead db Triceps Extension
3
5-8
1m 30s
Reverse-Grip Triceps Extension
7
5-8
30s
4
25
1m
#4
#7
#8
Flex your Biceps for 5-10 seconds
during each rest period.
Flex your Triceps for 5-10 seconds
during each rest period.
Reverse Crunch
Hanging Leg Raise
Day 7 - REST