Bassem El Hajj Fitness

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Bassem El Hajj Fitness DON’T WISH FOR IT, WORK FOR IT�

17/03/2026

BACK DAY 🦇
FOR STRONGER / WIDER/ BIGGER BACK
SHARE/ SAVE & TRY
🔥 LATS STRETCH/ DEADHANG/ SCAPULA PULLS

WORKOUT
↘️↘️↘️↘️
🔺WIDE SUPINATED GRIP PULL DOWN
4x15/12/12/10

🔺STANDING ROW MACHINE
4x15/12/10/10

🔺PULLUPS
3xFAILURE HERE I DID 12reps

🔺2 DB ROW WITH CHEST SUPPORT
3x10

KB PULLOVERS / USING A BALL TO GET A BETTER STRETCH
3x15/12/12

🔺PLANK KB PASS THROUGH
2x5 total then keep holding the Plank.

⚠️STRETCHING RECOMMEND

17/03/2026

TRICEPS/BICEPS🦾🦾
Save, Try and get that Pump💥

🔺Triceps Pushdown / Cable with Straight Bar
4x15 starting with light weight for a warmup

🔺Bicep Curls / Cable wd Straight Bar
4x15 starting with light weight for a warmup

🔺Single Arm Curls/ seating side way on the preacher curls
4x12 ea.

🔺SA OH Triceps Extension
4x12 ea.

🔺Alternate BD Rotational Curls
4x12 ea.

🔺DB Triceps Kickbacks
4x12

🔺High Cables Biceps curls
3x12

🔺Triceps Rope Pushdown
3x12

🔺Neutral Grip Partial Pull-up targeting Biceps n’ 4arms
3x10
🔺Plank tricep Extension

17/03/2026

CHEST WORKOUT
MID CHEST TARGET
WARMUP PECS & SHOULDERS
↘️↘️↘️↘️↘️
🔺SEATED PRESS 3x15

🔺FLAT DB PRESS 3x10

🔺ROTATIONAL BD FLIES 3x15

🔺CABLE PULLOVER 2x15

🔺DIPS 3x15

🔺SHOULDER TAP 3x20 to 30 SEC PLANK

LOWER BODYMOBILITY & STRETCHESPRE LEG DAY OR RECOVERY DAYTRY / SAVE & SHAREEXERCISE⬇️⬇️⬇️⬇️🔺QUADRICEPS STRETCH OR COUCH ...
13/02/2026

LOWER BODY
MOBILITY & STRETCHES
PRE LEG DAY OR RECOVERY DAY
TRY / SAVE & SHARE

EXERCISE
⬇️⬇️⬇️⬇️

🔺QUADRICEPS STRETCH OR COUCH STRETCH
Using a couch, box or bench
3x10 sec hold each leg

🔺ELEVATED PIGEON STRETCH
3x 5 to 10sec hold each. Leg

🔺SPLIT STRETCH
3x10 sec hold each.

🔺HAMSTRING STRETCH
3x10 sec ea. leg

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Telephone

+17347273727

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