DAY 1 Ϲоȴɗɡ

‫إ زاي‬ ‫واﻟﻌ ــﺪات؟‬ ‫ﻛﺎم‬ ‫اﻟﺘﻤﺮﻳ ــﻦ‬

‫أﻟﻌﺒﻪ؟‬ ‫ﻣﺠﻤﻮﻋ ــﺔ؟‬
6-8 3 Squat
Squat

8 - 12 3 Leg
Leg press
press

10 - 15 3 Leg
Leg extintion
extintion

6-8 3 Standing
Standing Calf
Calf raises
raises

8 - 12 3 Cable
Cable Chest
Chest press
press

8 - 12 3 Incline
Incline dumbbell
dumbbell press
press

8 - 12 3 Close
Close grip
grip bench
bench press
press

10 - 15 3 Ez
Ez bar
bar bi
bi curls
curls
day2 Ϻоȴɗɡ
‫إ زاي‬ ‫واﻟﻌ ــﺪات؟‬ ‫ﻛﺎم‬ ‫اﻟﺘﻤﺮﻳ ــﻦ‬
‫أﻟﻌﺒﻪ؟‬ ‫ﻣﺠﻤﻮﻋ ــﺔ؟‬
6-8 3 Shoulder
Shoulder press
press

8 - 12 3 Lateral
Lateral raises
raises

8 - 12 3 Seated
Seated row
row

8 - 12 3 Vertical
Vertical row
row

10 - 15 3 Rear
Rear delt
delt Bar
Bar row
row

8 - 12 3 Incline
Incline bi
bi curls
curls

8 - 12 3 TRI
TRI rope
rope pushdown
pushdown
DAY 3 ϻоȴɗɡ
‫إ زاي‬ ‫واﻟﻌ ــﺪات؟‬ ‫ﻛﺎم‬ ‫اﻟﺘﻤﺮﻳ ــﻦ‬
‫أﻟﻌﺒﻪ؟‬ ‫ﻣﺠﻤﻮﻋ ــﺔ؟‬
8 - 12 3 Seated
Seated leg
leg curls
curls

6-8 3 Romanian
Romanian deadlift
deadlift

8 - 12 3 High
High to
to low
low cable
cable row
row

8 - 12 3 T-Bar
T-Bar

10 - 15 3 High
High to
to low
low crossover
crossover

10 - 15 3 Low
Low to
to high
high crossover
crossover

8 - 12 3 Seated
Seated lateral
lateral raises
raises

Failure 3 Lying
Lying leg
leg raises
raises