Program Name :exercise program

Mr Hassan Abdulhassain Alnajjar

First training session: :

Exercises	Sets & Reps
Smith Machine Incline Bench Press	3×15
Machine Bench Press	3×15
Downward Cable Crossover	3×15
Triceps Pushdown - Rope Attachment	3×15
Seated Overhead Barbell Triceps Extension	3×10
Cable One Arm Tricep Extension(reverse grip)	3×15
Wide-Grip pull downs Behind The Neck	3×15
hammer strength iso row machine wide grip	3×15
back single dummbell	3×15

Second training session: :

Exercises	Sets & Reps
lat shoulder raise	3×12
Machine Shoulder (Military) Press	3×12
Arnold Dumbbell Press	3×12
bent raise shoulder	3×12
Dumbbell Shrug	3×15
Standing Bicep Cable Curl	3×12
Biceps Barbell Curl	3×10
concentration curl	3×15

Third training session: :

Exercises	Sets & Reps
Leg Extensions	3×15
Hack Squat	3×12
Barbell Side Split Squat	3×15
pile	3×15
Seated Leg Curl machine	4×12
seated calf raise machine	3×20

Description :

- 5 days per week in afternoon training with "Weight Training Programs No1,2,3"
- Before and After each session of training : 25 min cross training(elliptical)- total 50 min
- Your heart rate in cardio should be above 120 and less than 140