Lose Weight Day 4 ( Legs _ Shoulders )

Hello all In  World Exercise fitness
We continue Today With another exercise , (Legs and Shoulders )
So Are you ready ?? .. let’s Go

 Legs

Legs	Sets
exercise		Reps
1- Squat 2- Stiff Leg Deadlift 3-Leg curl 4-Leg extension 5-Standing Calf Raise	4 3   3 3 4	10 10   10-8-8 10-8-8 15-12-10-8

Now We do some Shoulders

Shoulders

Exercise		Sets	Reps
1-Military Press 2-Dumbbell Lateral Raise 3-Bent Over  Rey Fly		4 4 3	12-12-10-8 12-12-10-8 10

So now we finshed with Some Abs exercise 

1- Lying Floor Knee Raise
2- Lying Cable Crunch

3- Lying Alternate Floor Leg

That’s all .. Don’t forget ( Never Give up )  peace all

Lose Weight Day 3 ( Chest/Triceps /Abs )

hello All  To day in World Exercise Fitness We do a lovely plan ( lose weight and muscul ) So are you ready Let's Go

Chest/Triceps /Abs Chest Exercise	Sets	Reps
1 –bench press 2-Incline Dumbbell press 3-Dumbbell Flyes Triceps Exercise 1-Triceps Pushdown 2-Lying barbell triceps Extensions 3-Seated French Press Abs Exercise 1-plank With Feet On bench 2-Hyperextensio 3-Dumbbell Side Bends 4-Fluttekick http://fitnessexercisee.blogspot.com	3 2 2 3 2 2 3 3 3 3	12-10-8 12-10 12-10 12-10-8 10-8 10-8 60Sec 15-12-10 15-12-10 60sec

 

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Lose weight ( day2)

Back and Biceps   Exercise Back	Sets	Reps
1- Wide Grip Pull Up 2-Close Grip Pull Down 3-Cable Row	4 4 4	8-10 ( Slow ) 10-10-8-8 10
Exercise  Biceps	Sets	Reps
1-Barbell Curl 2- Incline Dumbbell Curl 3-Dumbbell Preacher Curl   If You can Do 20mins core strength exercises that’s be great .. and choose any exercise you want .. But For me ; I prefer (Lying Floor Leg Raise ; Sit up ; Bench Jack Knife )     Only IN http://fitnessexercisee.blogspot.com	4 4 4	12.10.8.8 12.10.8.8 12.10.8.8