Female Workout Guide - V1.

1
 ‫ﻟﻠﻨﺴﺎء‬
.‫ﻣﺮﻓﻖ ﻓﻲ ﻫﺬا اﻟﻤﻠﻒ ﺟﺪول ﺗﻤﺎرﻳﻦ ﻣﺼﻤﻢ ﻟﺒﻨﺎء اﻟﻜﺘﻠﺔ اﻟﻌﻀﻠﻴﺔ وزﻳﺎدة اﻟﻘﻮة اﻟﺒﺪﻧﻴﺔ‬
‫اﻟﻔﺮﺻﺔ‬
.‫ﻟﻤﻤﺎرﺳﺔ اﻟﻜﺎردﻳﻮ ﻓﻲ اﻳﺎم اﻟﺮاﺣﺔ‬

.‫ﻳﺮﺟﻰ اﻟﻌﻠﻢ ﺑﺄن ﻫﺬا اﻟﺠﺪول اﻟﻤﺮﻓﻖ ﻓﻲ ﻫﺬا اﻟﻤﻠﻒ ﺟﺪول ﻋﺎم‬

‫ﻫﺬا ﻧﻤﻮذج ﻋﻤﺎ ﺳﻮف ﻳﺒﺪو اﺳﺒﻮع ﻣﻦ اﻟﺘﻤﺎرﻳﻦ‬

‫اﻟﺴﺒﺖ‬ ‫اﻟﺠﻤﻌﺔ‬ ‫اﻟﺨﻤﻴﺲ‬ ‫اﻟﺜﻼﺛﺎء‬

Female Workout Guide

Following is a basic workout routine aimed at building muscle mass and improving
strength. This routine consists of a 5 day split, allowing for 2 days of rest to promote
muscle recovery, and giving you an opportunity of performing cardio on rest days.

Please take into consideration that this is a generic workout plan, a more effective cus-
tomized routine designed for your body can be provided upon request.

Here is an example of what a full week split would look like

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Day1 Day2 Cardio Day 3 Day4 Rest Cardio

Female Workout Guide - V1.1

 :‫ﻣﻼﺣﻈﺎت ﻫﺎﻣﺔ‬
‫ ان ﻛﺎن ﻟﺪﻳﻚ ﺗﻤﺎرﻳﻦ ﻣﻔﻀﻠﺔ ﻓﻼ ﺑﺄس ﻣﻦ ﺗﺒﺪﻳﻠﻬﺎ ﺑﺎﻟﺘﻤﺎرﻳﻦ اﻟﺸﺒﻴﻬﺔ‬,‫اﻟﺘﻐﻴﻴﺮ ﻣﻬﻢ‬-
‫ﻓﺘﺮات اﻟﺮاﺣﺔ ﻻ ﻳﺠﺐ ان ﺗﺘﺨﻄﻰ اﻟﺘﺴﻌﻴﻦ ﺛﺎﻧﻴﺔ‬-
‫اﺧﺘﺮ اوزاﻧﻚ ﺣﻴﺚ ان آﺧﺮ ﺗﻜﺮارﻳﻦ ﻣﻦ اﻟﺠﻮﻟﺔ ﻳﺼﺒﺤﺎن ﻧﻮﻋﺎ ﻣﺎ ﻣﺘﺤﺪﻳﺔ‬-
‫ﻻ ﺗﻘﻢ ﺑﺰﻳﺎدة اﻟﻮزن ﻋﻠﻰ ﺣﺴﺎب ﺻﺤﺔ اﻟﺤﺮﻛﺔ‬-
‫ اﻟﺘﻀﺨﻴﻢ واﻟﺘﻨﺸﻴﻒ ﻳﺤﺪده ﺑﺮﻧﺎﻣﺠﻚ اﻟﻐﺬاﺋﻲ‬,‫ﻫﺬا ﺑﺮﻧﺎﻣﺞ ﺗﻤﺮﻳﻦ ﻋﺎم‬-
‫ﻟﻦ ﺗﺴﺘﻔﻴﺪ ﻣﻦ اﻟﺘﻤﺮﻳﻦ ان ﻟﻢ ﺗﻜﻦ ﺗﺘﺒﻊ ﺑﺮﻧﺎﻣﺞ ﻏﺬاﺋﻲ ﺟﻴﺪ‬-
‫ﺣﺎول ان ﺗﻜﺜﺮ ﻣﻦ ﺷﺮب اﻟﻤﺎء ﺧﻼل اﻟﻨﻬﺎر وﺧﻼل اﻟﺘﻤﺮﻳﻦ‬-

Important Notes:
-Variation is good, feel free to replace some of the exercises with similar exercises of
your choice
-Rest periods should be limited to 90 seconds between sets
-Choose weights such that the last 2 reps of the set feel challenging
-Never increase weight at the expense of proper form, only use weights you can handle
-This is a generic program, bulking or cutting will only be determined by your diet
-Your workout won’t be beneficial unless you follow a good diet plan
-We encourage drinking lots of water throughout the day and during your workout

Female Workout Guide - V1.1

‫‪Day 1 - Legs‬‬ ‫اﻟﻴﻮم ‪ - 1‬اﻟﺮﺟﻠﻴﻦ‬
‫‪Day 1 - Legs‬‬ ‫اﻟﻴﻮم ‪ - 1‬اﻟﺮﺟﻠﻴﻦ‬
‫اﻟﺴﺤﺐ ﺑﺎﻟﺮﺟﻠﻴﻦ‬ ‫اﻟﺴﻜﻮات‬
‫‪Leg curls‬‬ ‫‪Squats‬‬

‫اﻟﺘﻤﺮﻳﻦ اﻟﺮاﺑﻊ‬
‫اﻟﺠﻮﻻت‪3 :‬‬ ‫اﻟﺠﻮﻻت‪4 :‬‬
‫اﻟﻌﺪات‪10 ,12 ,15 :‬‬ ‫اﻟﻌﺪات‪6 ,8 ,12 ,15 :‬‬

‫رﻓﻌﺎت اﻟﺴﻤﺎﻧﺔ‬ ‫اﻟﻂﻌﻦ‬

‫‪Calve raises‬‬ ‫‪Lunges‬‬

‫اﻟﺘﻤﺮﻳﻦ اﻟﺨﺎﻣﺲ‬ ‫اﻟﺘﻤﺮﻳﻦ اﻟﺜﺎﻧﻲ‬

‫اﻟﺠﻮﻻت‪4 :‬‬ ‫اﻟﺠﻮﻻت‪3 :‬‬
‫اﻟﻌﺪات‪15 :‬‬ ‫اﻟﻌﺪات‪10 ,12 ,15 :‬‬

‫اﻟﺮﻓﻌﺔ اﻟﻤﻴﺘﺔ ﻣﻊ اﻟﻤﺤﺎﻓﻈﺔ ﻋﻠﻰ اﻟﺮﺟﻠﻴﻦ ﺑﻮﺿﻌﻴﺔ ﻣﺴﺘﻘﻴﻤﺔ‬

‫‪Stiff-legged deadlift‬‬

‫اﻟﺘﻤﺮﻳﻦ اﻟﺜﺎﻟﺚ‬
‫اﻟﺠﻮﻻت‪4 :‬‬
‫اﻟﻌﺪات‪8 ,8 ,12 ,15 :‬‬
‫‪Day 2 - Chest + Arms‬‬ ‫اﻟﻴﻮم ‪ - 2‬اﻟﺼﺪر ‪ +‬اﻟﺬراﻋﻴﻦ‬
‫‪Day 2 - Chest + Arms‬‬ ‫اﻟﻴﻮم ‪ - 2‬اﻟﺼﺪر ‪ +‬اﻟﺬراﻋﻴﻦ‬
‫ﺳﺤﺐ ﻓﻮق اﻟﺮأس ﺑﺎﻟﻜﺎﺑﻞ‬ ‫ﺿﻐﻄ ﺑﺎﻟﺪاﻣﺒﻠﺰ )ﻣﺴﺘﻮي أو ﻋﻠﻮي(‬
‫‪Overhead cable curl‬‬ ‫)‪dumbell press (flat or incline‬‬

‫اﻟﺘﻤﺮﻳﻦ اﻟﺮاﺑﻊ‬
‫اﻟﺠﻮﻻت‪3 :‬‬ ‫اﻟﺠﻮﻻت‪4 :‬‬
‫اﻟﻌﺪات‪10 ,12 ,15 :‬‬ ‫اﻟﻌﺪات‪8 ,10 ,12 ,15 :‬‬

‫رﻓﺮﻓﺔ ﺑﺎﻟﺠﻬﺎز )اﻟﻔﺮاﺷﺔ(‬

‫‪Tricep cable pushdown‬‬ ‫‪Pec-dec machine‬‬

‫اﻟﺘﻤﺮﻳﻦ اﻟﺨﺎﻣﺲ‬ ‫اﻟﺘﻤﺮﻳﻦ اﻟﺜﺎﻧﻲ‬

‫اﻟﺠﻮﻻت‪4:‬‬ ‫اﻟﺠﻮﻻت‪4 :‬‬
‫اﻟﻌﺪات‪10 ,10 ,12 ,15 :‬‬ ‫اﻟﻌﺪات‪15 :‬‬

‫ﺗﻜﺴﻴﺮ اﻟﺠﻤﺎﺟﻢ‬ ‫اﻟﺘﺮﻛﻴﺰ‬

‫‪Skullcrushers‬‬ ‫‪Concentrations‬‬

‫اﻟﺘﻤﺮﻳﻦ اﻟﺴﺎدس‬ ‫اﻟﺘﻤﺮﻳﻦ اﻟﺜﺎﻟﺚ‬

‫اﻟﺠﻮﻻت‪3 :‬‬ ‫اﻟﺠﻮﻻت‪4 :‬‬
‫اﻟﻌﺪات‪10 ,12 ,15 :‬‬ ‫اﻟﻌﺪات‪10 ,10 ,12 ,15 :‬‬
‫‪Cardio‬‬

‫ﻗﻔﺰ ﺑﺎﻟﺤﺒﻞ‬ ‫آﻟﺔ اﻟﺠﺮي‬

‫‪Jump rope‬‬ ‫‪Treadmill‬‬

‫اﻟﺨﻴﺎر اﻟﺜﺎﻟﺚ‬
‫اﻟﻤﺪة‪ 30 :‬دﻗﻴﻘﺔ‬ ‫اﻟﻤﺪة‪ 30 :‬دﻗﻴﻘﺔ‬
‫اﻟﻬﺪف‪ 300 :‬ﺳﻌﺮة‬

‫اﻟﺴﺒﺎﺣﺔ‬ ‫آﻟﺔ اﻟﺪراﺟﺔ‬

‫‪Swimming‬‬ ‫‪Cycling‬‬

‫اﻟﺨﻴﺎر اﻟﺮاﺑﻊ‬ ‫اﻟﺨﻴﺎر اﻟﺜﺎﻧﻲ‬

‫اﻟﻤﺪة‪ 30 :‬دﻗﻴﻘﺔ‬ ‫اﻟﻤﺪة‪ 30 :‬دﻗﻴﻘﺔ‬
‫اﻟﻬﺪف‪ 300 :‬ﺳﻌﺮة‬
‫‪Day 3 - Legs + Abs‬‬ ‫اﻟﻴﻮم ‪ - 3‬اﻟﺮﺟﻠﻴﻦ واﻟﻤﻌﺪة‬
‫‪Day 3 - Legs + Abs‬‬ ‫اﻟﻴﻮم ‪ - 3‬اﻟﺮﺟﻠﻴﻦ واﻟﻤﻌﺪة‬
‫رﻓﻌﺎت اﻟﺴﻤﺎﻧﺔ‬ ‫اﻟﺪﻓﺎش‬
‫‪Calve raises‬‬ ‫‪Leg press‬‬

‫اﻟﺘﻤﺮﻳﻦ اﻟﺮاﺑﻊ‬
‫اﻟﺠﻮﻻت‪3 :‬‬ ‫اﻟﺠﻮﻻت‪4 :‬‬
‫اﻟﻌﺪات‪10 ,12 ,15 :‬‬ ‫اﻟﻌﺪات‪8 ,10 ,12 ,15 :‬‬

‫ﺳﺤﻖ اﻟﻤﻌﺪة )أي ﻧﻤﻄ(‬ ‫اﻟﻂﻌﻦ‬

‫)‪Crunches (Any variation‬‬ ‫‪Lunges‬‬

‫اﻟﺘﻤﺮﻳﻦ اﻟﺨﺎﻣﺲ‬ ‫اﻟﺘﻤﺮﻳﻦ اﻟﺜﺎﻧﻲ‬

‫اﻟﺠﻮﻻت‪4 :‬‬ ‫اﻟﺠﻮﻻت‪3 :‬‬
‫اﻟﻌﺪات‪15 :‬‬ ‫اﻟﻌﺪات‪10 ,12 ,15 :‬‬

‫ﺳﺤﻖ اﻟﻤﻌﺪة )أي ﻧﻤﻄ(‬ ‫اﻟﺴﺤﺐ ﺑﺎﻟﺮﺟﻠﻴﻦ‬

‫)‪Crunches (Any variation‬‬ ‫‪Leg curls‬‬

‫اﻟﺘﻤﺮﻳﻦ اﻟﺴﺎدس‬ ‫اﻟﺘﻤﺮﻳﻦ اﻟﺜﺎﻟﺚ‬

‫اﻟﺠﻮﻻت‪4 :‬‬ ‫اﻟﺠﻮﻻت‪4 :‬‬
‫اﻟﻌﺪات‪15 :‬‬ ‫اﻟﻌﺪات‪10 ,10 ,12 ,15 :‬‬
Day 4 - Shoulders + Back ‫ اﻛﺘﺎف واﻟﻈﻬﺮ‬- 4 ‫اﻟﻴﻮم‬
‫‪Day 4 - Shoulders + Back‬‬ ‫اﻟﻴﻮم ‪- 4‬‬
‫ﺳﺤﺐ أرﺿﻲ )ﻗﺒﻀﺔ ﺿﻴﻘﺔ(‬ ‫ﺗﻤﺮﻳﻦ ارﻧﻮﻟﺪ‬
‫)‪Seated row (narrow grip‬‬ ‫‪Arnold press‬‬

‫اﻟﺘﻤﺮﻳﻦ اﻟﺮاﺑﻊ‬
‫اﻟﺠﻮﻻت‪4 :‬‬ ‫اﻟﺠﻮﻻت‪4 :‬‬
‫اﻟﻌﺪات‪10 ,10 ,12 ,15 :‬‬ ‫اﻟﻌﺪات‪8 ,10 ,12 ,15 :‬‬

‫اﻟﺴﺤﺐ ﻣﻦ اﻋﻠﻰ‬ ‫ﻧﺸﺮ ﺟﺎﻧﺒﻲ‬

‫‪Lat pulldowns‬‬ ‫‪Lateral raises‬‬

‫اﻟﺘﻤﺮﻳﻦ اﻟﺨﺎﻣﺲ‬ ‫اﻟﺘﻤﺮﻳﻦ اﻟﺜﺎﻧﻲ‬

‫اﻟﺠﻮﻻت‪3 :‬‬ ‫اﻟﺠﻮﻻت‪3 :‬‬
‫اﻟﻌﺪات‪15 :‬‬ ‫اﻟﻌﺪات‪10 ,12 ,15 :‬‬

‫ﺗﻤﺪﻳﺪات اﻟﻈﻬﺮ‬ ‫ﻧﺸﺮ ﺧﻠﻔﻲ‬

‫‪Back extentions‬‬ ‫‪Bent-over raises‬‬

‫اﻟﺘﻤﺮﻳﻦ اﻟﺴﺎدس‬ ‫اﻟﺘﻤﺮﻳﻦ اﻟﺜﺎﻟﺚ‬

‫اﻟﺠﻮﻻت‪3 :‬‬ ‫اﻟﺠﻮﻻت‪4 :‬‬
‫اﻟﻌﺪات‪15 :‬‬ ‫اﻟﻌﺪات‪10 ,10 ,12 ,15 :‬‬
 ‫ﻫﻞ ﺗﺒﺤﺚ ﻋﻦ ﺟﺪول ﺗﻤﺎرﻳﻦ أﻛﺜﺮ ﻓﻌﺎﻟﻴﺔ؟‬
‫ﻗﻢ ﺑﻤﺮاﺳﻠﺔ اﺣﺪ اﻻﺧﺼﺎﺋﻴﻴﻦ ﻟﺪﻳﻨﺎ واﺣﺼﻞ ﻋﻠﻰ ﺟﺪول ﺗﻤﺎرﻳﻦ وﺑﺮﻧﺎﻣﺞ ﻏﺬاﺋﻲ ﻣﺼﻤﻢ ﺧﺼﻴﺼﺎ ﻟﻚ ﻣﻼﺋﻤﺎ‬
.‫ﻟﺠﺪوﻟﻚ اﻟﻴﻮﻣﻲ وﻋﻠﻰ ﺣﺴﺐ وﺿﻌﻴﺔ ﺟﺴﺪك اﻟﺤﺎﻟﻴﺔ‬

!‫اﻻﻣﺎﻛﻦ ﻣﺤﺪودة‬
‫ﻳﺮﺟﻰ اﻟﻌﻠﻢ ﺑﺄن ﻓﺮﻳﻘﻨﺎ ﻳﺴﺘﻄﻴﻊ ﺗﻠﺒﻴﺔ ﻛﻤﻴﺔ ﻣﺤﺪودة ﻣﻦ اﻟﻄﻠﺒﺎت ﻟﻐﺮض اﻟﺤﻔﺎﻇ ﻋﻠﻰ اﻟﺠﻮدة‬

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Beginner’s Workout Guide - V1.1