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com/seifeldineadel ‫ﻻ ﺗﻧﺳﻲ ﺗﻌﻣﻠﻲ ﻓوﻟو ﻋﻠﻲ اﻧﺳﺗﺟرام ﻣن ھﻧﺎ‬

WEEK 1 WEEK 2 Week 3 Week 4
Day 1/ upper Hard Sets Reps Intensity Load Day 1/ upper Hard Sets Reps Intensity Load Day 1/ upper Hard Sets Reps Intensity Load Day 1/ upper Hard Sets Reps Intensity Load
Competition Bench 1x 2 RPE 6 Competition Bench 1x 2 RPE 7 Competition Bench 1x 2 RPE 8 Competition Bench 1x 2 RPE 8
Competition Bench 3x 5 - 0 Competition Bench 3x 5 - 0 Competition Bench 3x 5 - 0 Competition Bench 3x 5 - 0
SA iliac biased lat pulldowns 2x 10-12 2RIR SA iliac biased lat pulldowns 2x 10-12 2RIR SA iliac biased lat pulldowns 2x 10-12 2RIR SA iliac biased lat pulldowns 2x 10-12 2RIR
Chest supported Machine Rows 2x 8-10 2RIR Chest supported Machine Rows 2x 8-10 2RIR Chest supported Machine Rows 2x 8-10 2RIR Chest supported Machine Rows 2x 8-10 2RIR
Y Raises 3x 8-10 2RIR Y Raises 3x 8-10 2RIR Y Raises 3x 8-10 2RIR Y Raises 3x 8-10 2RIR
Rear delt flyes 2x 8-10 2RIR Rear delt flyes 2x 8-10 2RIR Rear delt flyes 2x 8-10 2RIR Rear delt flyes 2x 8-10 2RIR
incline DB bicep curls 2x 6-8 2RIR incline DB bicep curls 2x 6-8 2RIR incline DB bicep curls 2x 6-8 2RIR incline DB bicep curls 2x 6-8 2RIR
Cross Body tricep Extension 2x 12-15 2RIR Cross Body tricep Extension 2x 12-15 2RIR Cross Body tricep Extension 2x 12-15 2RIR Cross Body tricep Extension 2x 12-15 2RIR

Day 2/ lower Hard sets Reps Intensity Load Day 2/ lower Hard sets Reps Intensity Load Day 2/ lower Hard sets Reps Intensity Load Day 2/ lower Hard sets Reps Intensity Load
Squats 1x 2 RPE 6 Squats 1x 2 RPE 7 Squats 1x 2 RPE 8 Squats 1x 2 RPE 8
Squats 3x 5 - 0 Squats 3x 5 - 0 Squats 3x 5 - 0 Squats 3x 5 - 0
RDLs 2x 8-10 2RIR RDLs 2x 8-10 2RIR RDLs 2x 8-10 2RIR RDLs 2x 8-10 2RIR
Leg Curl 2x 10-12 2RIR Leg Curl 2x 10-12 2RIR Leg Curl 2x 10-12 2RIR Leg Curl 2x 10-12 2RIR
Leg Extension 2x 12-15 2RIR Leg Extension 2x 12-15 2RIR Leg Extension 2x 12-15 2RIR Leg Extension 2x 12-15 2RIR
Seated Calf Raise 2x 10-12 2RIR Seated Calf Raise 2x 10-12 2RIR Seated Calf Raise 2x 10-12 2RIR Seated Calf Raise 2x 10-12 2RIR
Abdominal Crunches 2x 20-25 2RIR Abdominal Crunches 2x 20-25 2RIR Abdominal Crunches 2x 20-25 2RIR Abdominal Crunches 2x 20-25 2RIR
Leg Raise Hold 2x *30 second hold Leg Raise Hold 2x *30 second hold Leg Raise Hold 2x *30 second hold Leg Raise Hold 2x *30 second hold
Day 3 Hard sets Reps Intensity Load Day 3 Hard sets Reps Intensity Load Day 3 Hard sets Reps Intensity Load Day 3 Hard sets Reps Intensity Load
REST x x x x REST x x x x REST x x x x REST x x x x

Day 4/ upper Hard sets Reps Intensity Load Day 4/ upper Hard sets Reps Intensity Load Day 4/ upper Hard sets Reps Intensity Load Day 4/ upper Hard sets Reps Intensity Load
3ct Pause Bench 1x 5 RPE 7 3ct Pause Bench 1x 5 RPE 7 3ct Pause Bench 1x 5 RPE 8 3ct Pause Bench 1x 5 RPE 8
3ct Pause Bench 2x 5 - 0 3ct Pause Bench 2x 5 - 0 3ct Pause Bench 2x 5 - 0 3ct Pause Bench 2x 5 - 0
Machine Shoulder Press 2x 10-12 2RIR Machine Shoulder Press 2x 10-12 2RIR Machine Shoulder Press 2x 10-12 2RIR Machine Shoulder Press 2x 10-12 2RIR
Wide Grip Cable Rows 2x 8-10 2RIR Wide Grip Cable Rows 2x 8-10 2RIR Wide Grip Cable Rows 2x 8-10 2RIR Wide Grip Cable Rows 2x 8-10 2RIR
Neutral grip lat pulldown 3x 10-12 2RIR Neutral grip lat pulldown 3x 10-12 2RIR Neutral grip lat pulldown 3x 10-12 2RIR Neutral grip lat pulldown 3x 10-12 2RIR
Cable bicep curls 2x 10-12 2RIR Cable bicep curls 2x 10-12 2RIR Cable bicep curls 2x 10-12 2RIR Cable bicep curls 2x 10-12 2RIR
Overhead tricep extension (Cable) 2x 8-10 2RIR Overhead tricep extension (Cable) 2x 8-10 2RIR Overhead tricep extension (Cable) 2x 8-10 2RIR Overhead tricep extension (Cable) 2x 8-10 2RIR

Day 5/ lower Hard sets Reps Intensity Load Day 5/ lower Hard sets Reps Intensity Load Day 5/ lower Hard sets Reps Intensity Load Day 5/ lower Hard sets Reps Intensity Load
Deadlifts 1x 2 RPE 6 Deadlifts 1x 2 RPE 7 Deadlifts 1x 2 RPE 8 Deadlifts 1x 2 RPE 8
Deadlifts 2x 4 - 0 Deadlifts 2x 4 - 0 Deadlifts 2x 4 - 0 Deadlifts 2x 4 - 0
Leg Press 2x 8-10 2RIR Leg Press 2x 8-10 2RIR Leg Press 2x 8-10 2RIR Leg Press 2x 8-10 2RIR
Lying Leg Curls 2x 10-12 2RIR Lying Leg Curls 2x 10-12 2RIR Lying Leg Curls 2x 10-12 2RIR Lying Leg Curls 2x 10-12 2RIR
Calf Raises 2x 10-12 2RIR Calf Raises 2x 10-12 2RIR Calf Raises 2x 10-12 2RIR Calf Raises 2x 10-12 2RIR
Abdominal Crunches 2x 20-25 2RIR Abdominal Crunches 2x 20-25 2RIR Abdominal Crunches 2x 20-25 2RIR Abdominal Crunches 2x 20-25 2RIR
Leg Raise Hold 2x *30 second hold Leg Raise Hold 2x *30 second hold Leg Raise Hold 2x *30 second hold Leg Raise Hold 2x *30 second hold

Day 6 Hard sets Reps Intensity Load Day 6 Hard sets Reps Intensity Load Day 6 Hard sets Reps Intensity Load Day 6 Hard sets Reps Intensity Load
REST x x x x REST x x x x REST x x x x REST x x x x

Day 7 Hard sets Reps Intensity Load Day 7 Hard sets Reps Intensity Load Day 7 Hard sets Reps Intensity Load Day 7 Hard sets Reps Intensity Load
REST x x x x REST x x x x REST x x x x REST x x x x