Client:Ziad

Training Goal: Rehab

Day 2: Lower Body, Arms & abs

Sets Reps Tempo Rest

01 Lower body PNF pattern 1 10 202 0s

A1 Hack Squats with Swiss Ball 4 10-12 301 75s

A2 Cross-over step-up 4 10 302 75s

Preacher curl
B1 4 10 301 75s
(down prone, up supine)
B2 Lying ext/press to eyebrows 4 10 301 75s

C1 Biceps curl on incline bench 3-4 10-12 401 75s

C2 Triceps Japanese push-ups 3-4 10-12 401 75s

D1 Side to side roll on swiss Ball 3-4 10 303 60s

D2 Russian Twist 3-4 8 201 60s

E Shoulder M.A.T. 1 5 5secs on 5sec off

1st rep 20% of total strenght, 5 sec rest,
2nd rep 40% 5 sec rest, …100%

Notes:
01
A1
A2
B1
B2
C1
C2
D1
D2
E
Client: Ziad
Training Goal: Rehab+ gen. fitness

Day 1: Upper Body

Sets Reps Tempo Rest

01 PNF external rotaion low cable 1 10 202 0s

02 Shoulder M.A.T. 1 5 5secs on 5sec off
1st rep 20% of total strenght, 5 sec rest,
2nd rep 40% 5 sec rest, …100%
DB Press on Swiss Ball
A1 4 10-12 301 75s
(To nipples, stop 90deg)
A2 Rope Rowing To Clavicle 4 12 311 75s

Incline Barbell Press

B1 3-4 12 301 75s
(stop at 90deg)
DB Row with thoracic
B2 3-4 10 312 75s
spinal rotation

C1 Unilateral Shoulder Press on Ball 3 10 301 60s

C2 T3 Raise on Incline Bench 3 10 301 60s
C3 Supported External rotation 3 10 303 60s

D1
D2

Notes:
01
02
A1
A2
B1
B2
C1
C2
C3
D1
D2