Imad Shaker

Coach
Imad Shaker

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 5-week program
Sunday
Full-Body Strength & Cardio

A

Elliptical

1 x 5:00

B

Elliptical

4 x 0:30 @ 1:30

C1

Seated Single Leg Press

3 x 8

C2

Seated Single Leg Press

3 x 8

C3

Recovery

3 x 1:00

D1

Seated Cable Single Arm Row

3 x 8

D2

Seated Cable Single Arm Row

3 x 8

D3

Recovery

3 x 1:00

E1

DB Sumo Squat to Overhead Press

3 x 30

E2

DB Plank Rows

3 x 30

E3

Rest

3 x 0:45

F1

Swiss Ball Deadbug

3 x 16

F2

Weighted Crunches

3 x 8

F3

Active Recovery

3 x 1:00

Tuesday
Full-Body Strength & Cardio

A

Spin Bike

1 x 5:00

B

Spin Bike

4 x 1:00 @ 1:00

C1

Single Arm Chest Fly Machine

3 x 8

C2

Single Arm Chest Fly Machine

3 x 8

C3

Recovery

3 x 1:00

D1

Seated Single Leg Hamstring Curl

3 x 8

D2

Seated Single Leg Hamstring Curl

3 x 8

D3

Recovery

3 x 1:00

E1

Kneeling Med Ball Alt Push-up

3 x 30

E2

Feet Elevated Glute Bridge March

3 x 30

E3

Rest

3 x 0:45

F1

Adductor Side Plank Dips

3 x 10

F2

Adductor Side Plank Dips

3 x 10

F3

Active Recovery

3 x 1:00

Thursday
Full-Body Strength & Cardio

A

Treadmill

1 x 5:00

B

Treadmill

3 x 2:00 @ 1:00

C1

Single Arm Cable Lat-Pulldown

3 x 8

C2

Single Arm Cable Lat-Pulldown

3 x 8

C3

Recovery

3 x 1:00

D1

Goblet Curtsy Squat

3 x 8

D2

Goblet Curtsy Squat

3 x 8

D3

Recovery

3 x 1:00

E1

Alternating Reverse Lunges + Biceps Curl

3 x 30

E2

Seated Arnold Press

3 x 30

E3

Rest

3 x 0:45

F1

Swiss Ball Plank

3 x 30

F2

Bicycle Crunches

3 x 30

F3

Active Recovery

3 x 1:00

Phase 2.2: Endurance/Strength Program (5 weeks) - Equipment Based