Maram AlSebai CPT

Upper body 💪🏻 I didn't t want to but I still show up to do the main lifts! 💥

2025 will be our year insha'Allah 🤲🏻✅

Slide 1: Barbel rows 10-12*3 sets, 45 kgs.
Slide 2: Dumbells rows 8-10*3 sets, 18 kgs each.
Slide 3: T.bar narrow rows 5-6*3 sets, 35 kgs added.
Slide 4: Smith machine chest presses 8*3 sets, 30 kgs added.

#جيم #رياضة #قوة

Yalla! Full body for unilateral strength and balance 🔥

Save to try for a full body day ✅

I did 3 sets of each exercise, no supersets, reps range between 8-10 (same on each side when unilateral)

Slide 1: (legs)
💥 Single Leg Deadlift

Slide 2: (legs+Shoulders)
💥 Bulgarian Split Squat Shoulder presses

Slide 3: (Back)
💥 Barbel Rows

Slide 4: (my new fav.for targeting core and lats)
💥 One Arm, One Leg Row

Slide 5: (chest)
💥Kettbell Chest presses

Enjoy the burn ❤️‍🔥

#جيم #رياضة #قوة

Quick upper body sessions GYM EDITION 💥

Save for later ✅

I have added precisely selected supersets for max effectiveness in a short session period.
(Supersets are two exercises that we do with no rest in between to target opposite muscles or to emphasize a muscle after a compound exercise)

Superset 1:
1.a Dumbells bench presses (chest)
1.b Cables Triceps Ext. (Triceps)

Superset 2:
2.a Wide grip lat pulldown machine (upper back-lats)
2.b Dumbells shoulder presses (shoulders)
2.c Lateral raise machine (side shoulders)

Superset 3:
3.a Narrow underhand barbel row (lats)
3.b Dumbells rear delt rows (rear delts)

Enjoy the gains 🔥

#جيم #رياضة #قوة

For healthy hip and knees, we need to strengthen the muscles around these joints💥

If you're trying to build lower body strength or sculpt your legs, test lateral and reverse lunges to feel the difference in activation while also improving lateral mobility, and enhancing overall functional fitness.

The selected lower body movements in the post 👇🏻

⭐Slide 1: Elevated reverse lunges
(Only use elevation as a progression when you master the movement)

⭐Slide 2: Lateral lunges
(Go as deep as you can)

⭐Slide 3: Goblet squat

Enjoy the gains 🔥

#جيم #رياضة #قوة

Each move offers a unique type of resistance to your abs/core muscles 💥

You will never know until you try them!

Save for later ✅

1. Single arm loaded sit ups.
2. Arms loaded overhead in a leg moving dead bug position.
3. Hollow body hold chest presses.
4. Knee tucks to sides.

👉🏻Tip: Don't allow your back to arch, so press your naval against the floor to train your core to load properly while protecting your back...

#جيم #رياضة #قوة

Legs workout with selected glutes/hammies focused exercises 🔥🔻

1. Barbel Hip Thrusts 10 reps w/ Isometric pause for 3 sets.
👉🏻glutes, hammies.

2. Dumbbell step ups w/ knee drive 10-12 reps for 3 sets.
👉🏻glutes, hammies, quads.

3. Stiff leg deadlift 8 reps for 2 sets.
👉🏻 hammies, glutes.

4. Plate standing leg abduction,12 reps for 2 sets.
👉🏻abductors (glutes medius, minimus and TFL)
💥The standing hip abduction targets the hip abductor muscles, which are located on the outside of the hips. This exercise helps promote strength and stability in the hip muscles when walking or running💥

Enjoy the burn ❤️‍🔥

#جيم #رياضة #قوة

Selective pull exercises from my latest back day training 💪🏻🔻

👉🏻🔥Chest supported dumbbell rows* 8-10 reps 3 sets. (17.5 kgs each)

*Provide stability to be able to isolate and hit different back muscles in a seamless and low-skill means.

👉🏻🔥Barbel back rows 10-12 reps 4 sets (40 kgs)

💪🏻💥Biceps curls** 8-10 reps 3 sets. (10 kgs each)

**Keep your core tight to limit momentum and excessive loading on the back.

💪🏻💥Wrist curls*** 12-15 reps 3 sets. (10 kg)

***Higher repetitions are advisable.

#جيم #رياضة #قوة

Grab some heavy dumbbells and add these European named exercises😁 in your next leg day 🔻

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1. Romanian Deadlift 30 kgs each for 8-10 reps
2. Bulgarian Split Squat 17.5 kgs each 4-6 reps.
3. Knee side Plank leg abduction (toe stabs) 20 reps.

Enjoy the gains 🙌🏻

#جيم #رياضة #قوة

"How can one sleep after what we continue to witness. We weren’t even there yet our heartbreak keeps us up. What about the millions of Palestinians who wake up to the smell of blood, to a dry mouth because there’s no water and a grumbling empty stomach because the occupation wants them to starve? May the burning children haunt every enabler of the genocide for the rest of their lives. "

Quote used from Aaron Bushnell | X:

Core and abs exercises to try! 🔥

Slide 1: The loaded V.up
Use slow and controlled movement to put maximum tension on your abs 💥
👉🏻 Don't rest your legs back on the floor, keep it slightly up like in a hollow body position 💥

Slide 2: Toe Taps
Use light weights to actually help you get up 💥

Slide 3: Weighted Flutter Kicks
Squeeze the weights onto your hands to further tension your body activating your core 🙌🏻

Slide 4: Knee to Elbow Sit ups
Squeeze your abs muscles to sit up while twisting your torso to let the elbow meet the opposite knee. 💪🏻

Enjoy the burn ❤️‍🔥
#جيم #رياضة #قوة

Check this challenging leg workout 😨 Nordic curls are painful 💥

📌Slide 1: Sumo Deadlift 90 kgs for 9 reps (4 load ascending sets)

📌Slide 2: Goblet Heel Hook Single Leg Squat
12.5 kgs for 6 reps (3 sets)
👉🏻it really challenges your balance as well.

📌Slide 3: Nordic Curls bodyweight for 5 reps (4 sets)
👉🏻Total hamstrings killer ✅
👉🏻You can replace it with a lying leg curls machine.

📌Slide 4: Back Extension Glute focus 40 kgs for 10 reps (3 sets)

#جيم #رياضة #قوة