WEEK NO: 27 28 29 30

GYM

Kardio
Tredmil 90 min 599 c 80 min 799 c 70 min 695 c 20 min
Rota 10 min 65 c 12 min 81 c 12 min 90 c
New Stepper 10 min 63 c 12 min 76 c 12 min 76 c 12 min
Old Stepper 15 min 133 c - 27 min
Legs Stepper 10 min 99 c 12 min 107 c 22 min 186 c 12 min

Back
Igbed (genb) - 50 10 (50 K) 45 9 (60 K) 46
Hadida Griza - 48 8 (50 K)
Hadida Sewda 45 11 (45K) 45 10 (55 K) 50 7 (55 K)
Igbed (l-isfel) 90 17 (50 K) -

Triceps
Dumbles 45 25 (10 K) 43 13 (12 K) 44 14 (12 K) 45
Hadida Griza 48 8 (50 K) 50 10 (55 K) 48 8 (60 K) 50
Habel 45 7 (40 K) 52 7 (45 K) 52 7 (45 K) 45
Habel igbed l-isfel 45 10 (35 K) - 45 7 (40 K) 48
Zghira 45 15 (20 K) 45 7 (20 K) 45 7 (25 K) 45

Biceps
Free Weights 45 7 (12 K) 45 7 (12 K) 48 8 (14 K) 45
Maghwga 45 7 (14 K) 90 7 (15 K) 55 5 (14 K) 47
Sewda 45 7 (45 K) 50 10 (45 K) 48
Siggu igbed - -

Shoulders
Free Weights - tella l-fuq 46 6 (12 K) 48 18 (10 K)
Free Weights - genb - 45 7 (12 K) 45
Maghwga 45 10 (9 K) 48 8 (11 K) 45 11 (10 K)
Magna hdejn Tricep 45 5 (18 K) 48 8 (20 K) 50 8 (20 K)
Sodda - 55 10 (60 K) 48
Sodda l-fuq 45 10 (75K) 52 7 (75 K) 50 7 (80 K) 45
Magna near Biceps & Chest 45 5 (14 K) 48 8 (17 K) 48

Chest
Normal 45 5 (30 K) 45 10 (30 K) 45 7 (30 K)
Inclined 45 5 (17K) 50 8 (19 K) 48
Declined - - 45 10 (25 K)
Magna 45 10 (60 K) 50 7 (65 K) 50 5 (65 K) 45
Free Weights - -

Abdominals
Siggu 50 35 (35 K) 60 15 (40 K) 75 20 (40 K) 70
Rocket 85 15 (25 K) 45 45 (20K) 45 10 (25 K)
Chrunches 335 200 100
Ballun 205 100 85

Hands
Foram - -
Tella igbed l-fuq - -
30 31

197 c 40 382
12 81
76 c
244 c
95 c 22 186

10 (60 K) 50 10 (50)

10 (12 K)
6 (60 K)
10 (40K) 55 10 (35)
8 (40 K)
5 (25 K)

10 (12 K) 45 30 (10 K)
7 (14 K)
8 (45 K)

7 (12 K)

50 6 (18K)
8 (55 K)
7 (75 K)
10 (12K)

10 (17 K)

15 (60 K) 45 5 (65 K)

20 (40 K)

75