My Sporty Exercises

Hello
This is my gym program

which I practice in "Excess Fitness

Center - Amman"

I used to playing 4 days a week

Sat-Mon-Tue-Thu

* * *

on Saturday and Tuesday,

I concentrate on muscles of

chest and biceps.

on Monday and Thursday,

I concentrate on muscles of

shoulders and triceps.

also I use some exercises of

abs, back, legs and traps.

Note: these pics aren't belong to me :)

* * *

Day 1 and 3:

Chest

1- Pec Deck Butterflys

2- Flat Bench Dumbbell Press

3- Barbell Bench Press4- Incline Barbell Bench Press

5- Decline Barbell Bench Press

Biceps
6- EZ Bar Curls
7- Alternating Dumbbell Curls
8- Cable Rope Hammer Curls
9- Dumbbell Concentration Curls
* * *
Day 2 and 4:
Shoulders

1- One Arm Front Deltoid Dumbbell Raises
2- Machine Deltoid Military Presses

3- Dumbbell Deltoid Lateral Raises

4- Smith Machine Behind The Head Deltoid Presses

Triceps

5- Cable Single Arm Extensions

6- Lying Barbell Press To Chin

7- Seated Dumbbell Extensions

8- Rope Pushdowns

* * *

In each day

I play these exercises:

Back

Seated Cable Rows

T Bar Rows
Hyperextensions

Traps

Shrugs

Abs

Decline Abdominal Crunches For Six Pack Abs

Quads

Leg Extensions

Leg Presses

Hamstrings

Lying Leg Curls

Lats

Wide Grip Pulldowns

Wide Grip Rear Pulldowns