Haythem OURABI Neapolis Sporting Club
Personnel Training GYM
Tel: (+216) 50 695 467 Tel: (+216) 52 950 595
Email: Haythemorabi43@[Link] Email: Haythemorabi43@[Link]
Address: Bouargoub;8040 Nabeul Address: Bouargoub;8040 Nabeul -
Face collège
Client:
Last name : Alaa
First name : HAJRI
Date of Birth :
Weight :
Cut :
Program : PPL
Goal :
Monday
Exercises Repetition (reps) Groupe (grs) Reset (secs)
Chest
Dumbbell bench press
8 to 12 4 60
Decline bench press
8 to 12 3 60
Incline dumbbell fly
8 to 12 3 60
Haythem OURABI Neapolis Sporting Club
Personnel Training GYM
Tel: (+216) 50 695 467 Tel: (+216) 52 950 595
Email: Haythemorabi43@[Link] Email: Haythemorabi43@[Link]
Address: Bouargoub;8040 Nabeul Address: Bouargoub;8040 Nabeul -
Face collège
Exercises Repetition (reps) Groupe (grs) Reset (secs)
Shoulder
Shoulder military press
8 to 12 3 60
Dumbbell Lateral Raise
8 to 12 3 60
Shoulder front raise
8 to 12 3 60
Triceps
8 to 12 3 60
Haythem OURABI Neapolis Sporting Club
Personnel Training GYM
Tel: (+216) 50 695 467 Tel: (+216) 52 950 595
Email: Haythemorabi43@[Link] Email: Haythemorabi43@[Link]
Address: Bouargoub;8040 Nabeul Address: Bouargoub;8040 Nabeul -
Face collège
Exercises Repetition (reps) Groupe (grs) Reset (secs)
Lying Triceps Extension
8 to 12 3 60
Overhead Extensions
8 to 12 3 60
Tuesday
CARDIO on treadmill
Exercises Time Vitesse
Step 1 2 minutes 8 km/h
Step 2 2 minutes 16 km/h
NB: Repeat this exercise 5 times without rest
Haythem OURABI Neapolis Sporting Club
Personnel Training GYM
Tel: (+216) 50 695 467 Tel: (+216) 52 950 595
Email: Haythemorabi43@[Link] Email: Haythemorabi43@[Link]
Address: Bouargoub;8040 Nabeul Address: Bouargoub;8040 Nabeul -
Face collège
Wednesday Rest
Thursday
Exercises Repetition (reps) Groupe (grs) Reset (secs)
BACK
Revers Grip barbell row
8 to 12 3 60
T-bar Row
8 to 12 3 60
cable rope Lat pushdown
8 to 12 3 60
Haythem OURABI Neapolis Sporting Club
Personnel Training GYM
Tel: (+216) 50 695 467 Tel: (+216) 52 950 595
Email: Haythemorabi43@[Link] Email: Haythemorabi43@[Link]
Address: Bouargoub;8040 Nabeul Address: Bouargoub;8040 Nabeul -
Face collège
Exercises Repetition (reps) Groupe (grs) Reset (secs)
DEADLIFT
8 to 12 3 60
Biceps
Barbell curls
8 to 12 3 60
Biceps curl dumbbell
8 to 12 3 60
Dumbbell hammer curl
8 to 12 3 60
Haythem OURABI Neapolis Sporting Club
Personnel Training GYM
Tel: (+216) 50 695 467 Tel: (+216) 52 950 595
Email: Haythemorabi43@[Link] Email: Haythemorabi43@[Link]
Address: Bouargoub;8040 Nabeul Address: Bouargoub;8040 Nabeul -
Face collège
Exercises Repetition (reps) Groupe (grs) Reset (secs)
Trapes
8 to 12 3 60
Friday
CARDIO on treadmill
Exercises Time Vitesse
Step 1 2 minutes 8 km/h
Step 2 2 minutes 16 km/h
NB: Repeat this exercise 5 times without rest
Saturday Rest
Haythem OURABI Neapolis Sporting Club
Personnel Training GYM
Tel: (+216) 50 695 467 Tel: (+216) 52 950 595
Email: Haythemorabi43@[Link] Email: Haythemorabi43@[Link]
Address: Bouargoub;8040 Nabeul Address: Bouargoub;8040 Nabeul -
Face collège
Sunday
Exercises Repetition (reps) Groupe (grs) Reset (secs)
LEGS
Squat
8 to 12 4 60
leg extension
8 to 12 4 60
Jump squat
8 to 12 3 60
Single leg Squat
8 to 12 3 60
Haythem OURABI Neapolis Sporting Club
Personnel Training GYM
Tel: (+216) 50 695 467 Tel: (+216) 52 950 595
Email: Haythemorabi43@[Link] Email: Haythemorabi43@[Link]
Address: Bouargoub;8040 Nabeul Address: Bouargoub;8040 Nabeul -
Face collège
Exercises Repetition (reps) Groupe (grs) Reset (secs)
Straight leg deadlift
8 to 12 3 60
Calf
Standing Calf Raise
8 to 12 3 60
ABS
30 3 60
Haythem OURABI Neapolis Sporting Club
Personnel Training GYM
Tel: (+216) 50 695 467 Tel: (+216) 52 950 595
Email: Haythemorabi43@[Link] Email: Haythemorabi43@[Link]
Address: Bouargoub;8040 Nabeul Address: Bouargoub;8040 Nabeul -
Face collège
Exercises Repetition (reps) Groupe (grs) Reset (secs)
15 3 60
15 3 60
Plank
hold the
position for as
3 60
long as
possible
Side Plank
hold the
position for as 3 60
long as
possible