Sunnah Sports

Body Fitness

Body Fitness

MONDAY: ABS, BACK, TRICEPS​

​EXERCISE SETS REPS

Decline Sit-Up 4 20
with 5-pound medicine ball
Hanging Leg Raise 4 20
Hammer-Strength Lat Pulldown 4 13, 11, 9, 8
One-Arm Dumbbell Row 4 7-11
Low-Back Extension 4 7-11
Cable Pressdown (Bar or Rope) 4 12
Seated Dip Machine 4 7-11
Hammer-Strength Chest Press 4 7-1

TUESDAY: ABS, CHEST, BICEPS

EXERCISE SETS REPS

Decline Oblique Crunch 4 13, 11, 9, 8
Lying Alternating Leg Raise 4 40 sec.
Flat-Bench Dumbbell Press 4* 9, 8, 11, 11
Incline Dumbbell Press 4* 12
Standing Straight-Bar Curl 4 8
Hammer Curl 4 11
Seated Dumbbell Curl 4 11

​WEDNESDAY

REST DAY

 

THURSDAY: ABS, QUADS, SHOULDERS

EXERCISE SETS REPS

Decline Sit-Up 4 20
with 5-pound medicine ball
Hanging Leg Raise 4 20
Hammer-Strength Lat Pulldown 4 13, 11, 9, 8
One-Arm Dumbbell Row 4 7-11
Low-Back Extension 4 7-11
Cable Pressdown (Bar or Rope) 4 12
Seated Dip Machine 4 7-11
Hammer-Strength Chest Press 4 7-11

FRIDAY: ABS, HAMSTRINGS, CALVES

EXERCISE SETS REPS

Decline Oblique Crunch 4 13, 11, 9, 8
Lying Alternating Leg Raise 4 40 sec.
Standing Leg Curl 4 7-11
Dumbbell Stiff-Legged Deadlift 4 12
Lying Leg Curl 4 7-11
Standing Calf Raise 4 13
Seated Calf Raise 4 13

Saturday

REST DAY

Sunday

REST DAY