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DAY 1 - اليوم الأول
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رابط فيديو التمرين
Workout Video Link |
عدد الجلسات
Number of Sets |
العضلة المستهدفة
Targeted Muscle |
التمرين
Workout |
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3 × 15
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Back
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Lat Pull-down
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3 × 15
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Back
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Seated Cable Row
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3 × 15
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Back
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Reverse Grip
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3 × 15
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Back
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Single Cable Back Pull-down
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3 × 15
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Back
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Lower Back
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3 × 12
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Triceps
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Long head Triceps
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3 × 12
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Triceps
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One arm triceps pushdown
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3 × 12
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Triceps
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Cable overhead triceps
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DAY 2 - اليوم الثاني
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التمرين
Workout |
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3 × 15
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Chest
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Inline bench press
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3 × 15
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Chest
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Cable fly's
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3 × 15
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Chest
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Full Chest
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3 × 15
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Chest
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Full Chest
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3 × 15
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Chest
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Dumbell pullover
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3 × 12
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Biceps
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Hammer curls
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3 × 12
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Biceps
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Standing Dumbell
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3 × 12
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Biceps
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One arm Standing Cable curls
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DAY 3 - اليوم الثالث
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|---|---|---|---|---|
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رابط فيديو التمرين
Workout Video Link |
عدد الجلسات
Number of Sets |
العضلة المستهدفة
Targeted Muscle |
التمرين
Workout |
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3 × 15
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Shoulders
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Medial Shoulder
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3 × 15
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Shoulders
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Medial Shoulder
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3 × 15
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Shoulder
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Front Shoulder
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3 × 15
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Shoulder
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Rear Shoulder
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3 × 15
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Shoulders
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Cable face pull
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3 × 10
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Soleus
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Seated calf raise
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DAY 4 - اليوم الرابع
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|---|---|---|---|---|
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رابط فيديو التمرين
Workout Video Link |
عدد الجلسات
Number of Sets |
العضلة المستهدفة
Targeted Muscle |
التمرين
Workout |
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3 × 15
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Legs
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Front Squats
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3 × 15
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Legs
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Leg-press
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3 × 15
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Legs
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Hamstring
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3 × 15
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Legs
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Leg Extension
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3 × 15
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Legs
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Inner Thigh
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3 × 12
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Shrugs
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Behind the Back Barbell Shrug
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DAY 5 - اليوم الخامس
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عدد الجلسات
Number of Sets |
التمرين
Workout |
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40 Minutes
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Treadmill
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25 Minutes
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Cross
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20 Minutes
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Stairs
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25 Minutes
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Cycling
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20 Minutes
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Rowing
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DAY 6 - اليوم السادس
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|---|---|---|---|---|
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رابط فيديو التمرين
Workout Video Link |
عدد الجلسات
Number of Sets |
العضلة المستهدفة
Targeted Muscle |
التمرين
Workout |
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3 × 15
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Biceps
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Drag curls
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3 × 15
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Biceps
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One hand
Dumbbell concentration curl |
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3 × 15
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Biceps
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Seated Incline Hammer curls
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3 × 15
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Triceps
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Long head triceps
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3 × 15
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Triceps
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Lying triceps extension
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3 × 15
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Triceps
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Triceps extension
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