Bassem El Hajj Fitness

BACK DAY 🦇
FOR STRONGER / WIDER/ BIGGER BACK
SHARE/ SAVE & TRY
🔥 LATS STRETCH/ DEADHANG/ SCAPULA PULLS

WORKOUT
↘️↘️↘️↘️
🔺WIDE SUPINATED GRIP PULL DOWN
4x15/12/12/10

🔺STANDING ROW MACHINE
4x15/12/10/10

🔺PULLUPS
3xFAILURE HERE I DID 12reps

🔺2 DB ROW WITH CHEST SUPPORT
3x10

KB PULLOVERS / USING A BALL TO GET A BETTER STRETCH
3x15/12/12

🔺PLANK KB PASS THROUGH
2x5 total then keep holding the Plank.

⚠️STRETCHING RECOMMEND

TRICEPS/BICEPS🦾🦾
Save, Try and get that Pump💥

🔺Triceps Pushdown / Cable with Straight Bar
4x15 starting with light weight for a warmup

🔺Bicep Curls / Cable wd Straight Bar
4x15 starting with light weight for a warmup

🔺Single Arm Curls/ seating side way on the preacher curls
4x12 ea.

🔺SA OH Triceps Extension
4x12 ea.

🔺Alternate BD Rotational Curls
4x12 ea.

🔺DB Triceps Kickbacks
4x12

🔺High Cables Biceps curls
3x12

🔺Triceps Rope Pushdown
3x12

🔺Neutral Grip Partial Pull-up targeting Biceps n’ 4arms
3x10
🔺Plank tricep Extension

CHEST WORKOUT
MID CHEST TARGET
WARMUP PECS & SHOULDERS
↘️↘️↘️↘️↘️
🔺SEATED PRESS 3x15

🔺FLAT DB PRESS 3x10

🔺ROTATIONAL BD FLIES 3x15

🔺CABLE PULLOVER 2x15

🔺DIPS 3x15

🔺SHOULDER TAP 3x20 to 30 SEC PLANK

SHOULDERS/CORE🔥
DEAD HANG Stretch 5 min split.
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🔺Double KB OH Press
4x10/12

🔺1/2 Kneeling Bottom Up 1KB Press
4x10 ea.

🔺DB Rear Delts Flies / Lying down
4x10/12

🔺Cable Lateral Raises
4x12/15

🔺High Cable Rear Delts Flies
4x12/15

🔺Farmers Carry
3x30 sec

🔺KB Pass Through
3x20 total

20min Sauna + Stretching

30MIN WORKOUT
PULL BACK DAY 🕸️
SAVE/ TRY & SHARE

WARMUP: BAND LAT STRETCH/ BAR HANG.
WORKOUT
⬇️⬇️⬇️⬇️

🔺WIDE GRIP PULLDOWN
4x15/12/10/10

🔺REVERSE GRIP SHOULDER WIDTH PULLDOWN
4x12/12/10/10

🔺STRAIGHT ARM PULLDOWN
4x15/12/12/10

🔺PULLUPS
3xFAILURE

⚠️STRETCHING/ RECOVERY