Imad Shaker
1 sessions per week
Must use App app to view and log training
Program Training
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
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
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
