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