Opens from 5:00 A.M to 1:00 A.M.

Day 18 (Back)

Blueprint to Size / Workout Plan

Exercise 1

Leg Press

Equipment: Machine

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 2

Butterfly / Pec Deck / Seated Machine Fly

Equipment: Full Gym

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Butterfly / Pec Deck / Seated Machine Fly

3 Sets

8, 10, 12 Reps

30" Rest

Exercise 3

Single Leg Swiss Ball Hips Raise

Equipment: Exercise Ball, Swiss

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 4

Crunch

Equipment: NO EQUIPMENT

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 5

Decline Push-up

Equipment: NO EQUIPMENT

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 6

Battle Rope Squatting Alternating Waves

Equipment: Full Gym

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 7

Plank Jacks / Extended Leg

Equipment: NO EQUIPMENT

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3 Sets

8, 10, 12 Reps

30" Rest

SESSIONS	FEES
1 SESSION	350 AED
10 SESSION	3000 AED
20 SESSION	4999 AED
6 MONTHS SESSIONS	27000 AED
1 YEAR SESSIONS	48000 AED

PERIOD	FEES
1 Day	199 AED
1 WEEK	450 AED
1 MONTH	1,500 AED
3 MONTHS	3,600 AED
6 MONTHS	6,999 AED
1 YEAR	12,000 AED
Gold Membership	60,000 AED

Developed by: Binous Team

Day 17 (Active Recovery)Blueprint to Size Day 19 (Abs & Arms)Blueprint to Size

Day 18 (Back)

Leg Press

Butterfly / Pec Deck / Seated Machine Fly

Single Leg Swiss Ball Hips Raise

Crunch

Decline Push-up

Battle Rope Squatting Alternating Waves

Plank Jacks / Extended Leg

Binous Gym Opens from 5:00 AM to 1:00 AM.

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