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LEGS & Calves Warm up: 10 mins Jog on treadmill 3 sets of 10 reps.

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Back & Biceps 3 sets of 10 reps. All at a maximal weight.1 min rest

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CHEST & Triceps  صدر وعضلة الزند السفلى Incline Dumbbell Bench Press : 3 sets of

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SHOULDERS & Traps TABATA workout: 20 secs on 10 secs off x 8 rounds For

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LEGS & Calves Warm up: 10 mins Jog on treadmill 3 sets of 10 reps.

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