Week 1 :

Chest press 11kg

Bar 0kg
Bar flat 0kg
Butterfly 10kg
Rafrafa gnebe 2.5 KG
Hammer 2.5 kg
Dumble tabadel 2.5KG
Tri 5kg
Leg 11kg
Leg 45kg
Leg 11kg
Back high 15kg
Back flat 15kg
Row 2 plates
Shoulder press 11kg
Squad (no)
Abs (no)
Week 2 :
Chest press 11kg
Bar 0kg
Bar flat 0kg
Butterfly 10kg
Rafrafa gnebe 2.5 KG
Hammer 2.5 kg
Dumble tabadel 2.5KG
Tri 5kg
Leg 11kg
Leg 45kg
Leg 11kg
Back high 15kg
Back flat 15kg
Row 2 plates
Shoulder press 11kg
Squad (no)
Abs (no)
Week 4 :
Chest press 16kg
Bar 2.5kg
Bar flat 2.5kg
Butterfly 15kg
Rafrafa gnebe 5 KG
Hammer 5 kg
Dumble tabadel 5KG
Tri 10kg
Leg 16kg
Leg 57kg
Leg 27kg
Back high 20kg
Back flat 20kg
Row 4plates
Shoulder press 18kg
Squad (no)
Abs (no)
Week 5:
Chest press 16kg
Bar 2.5kg
Bar flat 2.5kg
Butterfly 15kg
Rafrafa gnebe 5 KG
Hammer 5 kg
Dumble tabadel 5KG
Tri 10kg
Leg 16kg
Leg 57kg
Leg 27kg
Back high 20kg
Back flat 20kg
Row 4plates
Shoulder press 18kg
Squad (no)
Abs (no)
Week 6:
Chest press 16kg
Bar 5kg
Bar flat 5kg
Butterfly 20kg
Rafrafa gnebe 5 KG
Hammer 5 kg
Dumble tabadel 5KG
Tri 10kg
Leg 16kg
Leg 57kg
Leg 27kg
Back high 20kg
Back flat 20kg
Row 4plates
Shoulder press 18kg
Squad (no)
Abs (no)
Week 7:
Chest press 16kg
Bar 5kg
Bar flat 5kg
Butterfly 25kg
Rafrafa gnebe 5 KG
Hammer 5 kg
Dumble tabadel 5KG
Tri 15kg
Leg 27kg
Leg 69kg
Leg 27kg
Back high 30kg
Back flat 30kg
Row 6plates
Shoulder press 18kg
Squad (no)
Abs (no)
Week 8:
Chest press 16kg
Bar 7.5kg
Bar flat 7.5kg
Butterfly 25kg
Rafrafa gnebe 5 KG
Hammer 5 kg
Dumble tabadel 5KG
Tri 20kg
Leg 27kg
Leg 69kg
Leg 27kg
Back high 30kg
Back flat 30kg
Row 6plates
Shoulder press 18kg
Squad (no)
Abs (no)
Week 9:
Chest press 23kg
Bar 7.5kg
Bar flat 7.5kg
Butterfly 25kg
Rafrafa gnebe 5 KG
Hammer 5 kg
Dumble tabadel 5KG
Tri 15kg
Leg 27kg
Leg 69kg
Leg 27kg
Back high 30kg
Back flat 30kg
Row 6plates
Shoulder press 18kg
Squad (no)
Abs 18kg
Week 10:
Chest press 32kg
Bar 7,5kg
Bar flat 7.5kg
Butterfly 35kg
Rafrafa gnebe 7.5 KG
Hammer 7.5 kg
Dumble tabadel 7.5KG
Tri 25kg
Leg 27kg
Leg 69kg
Leg 27kg
Back high 30kg
Back flat 30kg
Row 6plates
Shoulder press 18kg
Squad (no)
Abs 18kg
Week 11:
Chest press 32kg
Bar 7,5kg
Bar flat 7.5kg
Butterfly 35kg
Rafrafa gnebe 10 KG
Hammer 10 kg
Dumble tabadel 10KG
Bar bi 15kg
Tri 25kg
Leg 27kg
Leg 69kg
Leg 27kg
Back high 30kg
Back flat 30kg
Row 6plates
Shoulder press 18kg
Squad 10kg
Abs 18kg
Week 12:
Chest press 32kg
Bar 7,5kg
Bar flat 7.5kg
Butterfly 35kg
Rafrafa gnebe 10 KG
Hammer 10 kg
Dumble tabadel 10KG
Bar bi 15kg
Tri 30kg
Leg 32kg
Leg 77kg
Leg 52kg
Back high 35kg
Back flat 35kg
Row 7plates
Shoulder press 23kg
Squad 12kg
Abs 27kg
Week 13:
Chest press 32kg
Bar 7,5kg
Bar flat 7.5kg
Butterfly 35kg
Rafrafa gnebe 10 KG
Hammer 10 kg
Dumble tabadel 10KG
Bar bi 15kg
Tri 30kg
Leg 32kg
Leg 77kg
Leg 52kg
Back high 35kg
Back flat 35kg
Row 7plates
Shoulder press 23kg
Squad 20kg
Abs 27kg
Week 14:
Chest press 32kg
Bar 10kg
Bar flat 10kg
Butterfly 35kg
Rafrafa gnebe 7.5 KG
Hammer 10 kg
Dumble tabadel 10KG
Bar bi 15kg
Tri 30kg
Leg kalfe 32kg
Leg makbas 77kg
Leg amame 52kg
Back high 35kg
Back flat 35kg
Sitted Row 7plates
Shoulder press 32kg
Squad 20kg
Abs 27kg
Week 15:
Chest press 32kg
Bar 10kg
Bar flat 10kg
Butterfly 35kg
Rafrafa gnebe 7.5 KG
Hammer 10 kg
Dumble tabadel 10KG
Bar bi 15kg
Tri 30kg
Leg kalfe 32kg
Leg makbas 80kg
Leg amame 52kg
Back high 35kg
Back flat 35kg
Sitted Row 7plates
Shoulder press 32kg
Squad 40kg
Abs 27kg
Week 16:
Chest press 32kg
Bar 10kg
Bar flat 10kg
Butterfly 35kg
Rafrafa gnebe 7.5 KG
Hammer 10 kg
Dumble tabadel 10KG
Bar bi 15kg
Tri 30kg
Leg kalfe 32kg
Leg makbas 100kg
Leg amame 52kg
Back high 35kg
Back flat 35kg
Sitted Row 7plates
Shoulder press 32kg
Squad 60kg
Abs 27kg
Week 16:
Chest press 32kg
Bar 12kg
Bar flat 12kg
Butterfly 35kg
Rafrafa gnebe 7.5 KG
Hammer 10 kg
Dumble tabadel 10KG
Bar bi 15kg
Tri 30kg
Leg kalfe 32kg
Leg makbas 120kg
Leg amame 52kg
Back high 40kg
Back flat 40kg
Sitted Row 7plates
Shoulder press 32kg
Squad 80kg
Abs 27kg
Week 17:
Chest press 32kg
Bar 12kg
Bar flat 12kg
Butterfly 40kg
Rafrafa gnebe 7.5 KG
Hammer 12 kg
Dumble tabadel 12 KG
Bar bi 20 kg
Tri 30 kg
Leg kalfe 32kg
Leg makbas 140 kg
Leg amame 52kg
Back high 45kg
Back flat 45kg
Sitted Row 7plates
Shoulder press 32kg
Squad 100kg
Abs 27kg
Week 17:
Chest press 32kg
Bar 15kg
Bar flat 15kg
Butterfly 45kg
Rafrafa gnebe 7.5 KG
Hammer 12 kg
Dumble tabadel 12 KG
Bar bi 20 kg
Tri 30 kg
Leg kalfe 32kg
Leg makbas 160 kg
Leg amame 52kg
Back high 50kg
Back flat 50kg
Sitted Row 7plates
Shoulder press 32kg
Squad 100kg
Abs 27kg
Week 18:
Chest press 32kg
Bar 15kg
Bar flat 15kg
Butterfly 45kg
Rafrafa gnebe 7.5 KG
Hammer 12 kg
Dumble tabadel 12 KG
Bar bi 20 kg
Tri 30 kg
Leg kalfe 32kg
Leg makbas 160 kg
Leg amame 52kg
Back high 50kg
Back flat 50kg
Sitted Row 7plates
Shoulder press 32kg
Squad 100kg
Abs 27kg
Week 19:
Chest press 32kg
Bar 15kg
Bar flat 15kg
Butterfly 45kg
Rafrafa gnebe 7.5 KG
Hammer 12 kg
Dumble tabadel 12 KG
Bar bi 20 kg
Tri 30 kg
Leg kalfe 45kg
Leg makbas 177 kg
Leg amame 77kg
Back high 50kg
Back flat 50kg
Sitted Row 9plates
Shoulder press 45kg
Squad 140kg
Abs 27kg
Week 20:
Chest press 32kg
Bar 15kg
Bar flat 15kg
Butterfly 45kg
Rafrafa gnebe 7.5 KG
Hammer 12 kg
Dumble tabadel 12 KG
Bar bi 20 kg
Tri 30 kg
Leg kalfe 45kg
Leg makbas 177 kg
Leg amame 77kg
Back high 50kg
Back flat 50kg
Sitted Row 9plates
Shoulder press 45kg
Squad 140kg
Abs 27kg