Program Name :exercise program

Mr Abdulwahab Mohammad

first training session :

Exercises	Sets & Reps
Incline Chest Dumbbell Press + Incline Chest Dumbbell Flyes	4×(10+10)
Upward Cable Cross Over	4×15
Smith Machine Incline Bench Press + Butterfly	4×(12+12)
Dumbbell One Arm Triceps Extension	4×12
Incline Barbell Triceps Extension	4×10
Triceps push down	4×12
push up narrow grip	3×max

second training session :

Exercises	Sets & Reps
Wide-Grip Lat Pulldown front of face	4×12
Underhand Cable Pulldowns	4×12
T-Bar Row wide grip	4×12
back single dummbell	4×12
Alternate Incline Dumbbell Curl	4×10
Barbell Preacher Curl + Seated Close-Grip Concentration Barbell Curl	4×(12+12)
concentration curl	4×15

Third training session :

Exercises	Sets & Reps
Standing Low-Pulley Deltoid Raise	4×10
Seated barbell shoulder press front face + front shoulder raise	4×(12+12)
Arnold Dumbbell Press	4×12
Reverse Butterfly	4×15
Dumbbell Shrug	4×15
Smith Machine Incline Bench Press + Butterfly	4×(12+12)
Upward Cable Cross Over	4×15

Fourth training session :

Exercises	Sets & Reps
Leg Extensions	4×12
Smith Machine Squat wide stance + Leg Extensions	4×(15+15)
leg press machine	4×12
lunges with dumbbell	4×15
Lying Leg Curls	4×12
single leg curl	4×15
Calf Press On The Leg Press Machine	4×25

abdomen :

Exercises	Sets & Reps
abdomen cable crunch	4×25
Decline Oblique Crunch	4×25
seated waist twist	4×50

Description :

-5 days per week go to gym and train with 4 above programs circular
-It is better to rest one 2 days per week but with 2-3 days between them: for example everyday go to gym except Friday and Tuesday
-3 days per week at the end of training do the abdominal workouts
-After all training session(at the end) go for 30 min bike with hear rate more than 110-120