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  • خطه تدريب شهر ٦ المجانية Sammoogym Inc PDF

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    Ali Mohammed
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    This document outlines a 6-week free training plan divided into days focusing on different muscle groups. Day 1 focuses on legs, with exercises like squats, leg extensions, and calf raises. Day 2 targets arms with various curl and triceps exercises. Day 3 is dedicated to chest workouts such as presses and flys. Day 4 is a rest day. Day 5 works back and legs with rows, deadlifts, and calf raises. Day 6 trains shoulders and core with presses, raises, and abdominal exercises. Day 7 is another rest day. Each workout includes 3-4 exercises performed for 3-4 sets of 10-25 reps. Warm-up sets are recommended for lower body and chest exercises.

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    This document outlines a 6-week free training plan divided into days focusing on different muscle groups. Day 1 focuses on legs, with exercises like squats, leg extensions, and calf raises. Day 2 targets arms with various curl and triceps exercises. Day 3 is dedicated to chest workouts such as presses and flys. Day 4 is a rest day. Day 5 works back and legs with rows, deadlifts, and calf raises. Day 6 trains shoulders and core with presses, raises, and abdominal exercises. Day 7 is another rest day. Each workout includes 3-4 exercises performed for 3-4 sets of 10-25 reps. Warm-up sets are recommended for lower body and chest exercises.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    90 views1 page

    خطه تدريب شهر ٦ المجانية Sammoogym Inc PDF

    Uploaded by

    Ali Mohammed
    This document outlines a 6-week free training plan divided into days focusing on different muscle groups. Day 1 focuses on legs, with exercises like squats, leg extensions, and calf raises. Day 2 targets arms with various curl and triceps exercises. Day 3 is dedicated to chest workouts such as presses and flys. Day 4 is a rest day. Day 5 works back and legs with rows, deadlifts, and calf raises. Day 6 trains shoulders and core with presses, raises, and abdominal exercises. Day 7 is another rest day. Each workout includes 3-4 exercises performed for 3-4 sets of 10-25 reps. Warm-up sets are recommended for lower body and chest exercises.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    ‫ اﻟﻣﺟﺎﻧﯾﺔ‬٦ ‫ﺧطﺔ ﺗدرﯾب ﺷﮭر‬

    ‫ رﺟﻠﯾن ﻣﻊ ﺑطﺎت‬:‫اﻟﯾوم اﻷول‬


    - ‫ دﻗﺎﺋق اﺣﻣﺎء ﻋﻠﻰ ﺟﮭﺎز اﻟدراﺟﮫ اذا ﻣﺗوﻓر او ﺟﮭﺎز اﻟﻣﺷﻲ‬٥
    - Leg extensions 3x20
    - Back squats 5x10-12 ‫ﺳوي ﺟﻠﺳﺗﯾن اﺣﻣﺎء ﺑﺎﻟﺑداﯾﺔ‬
    - Hack squats 4x12
    - Leg extensions 3x15 ‫ﻛرر ھذاا اﻟﺗﻣرﯾن ﺑﻌدات ﺑطﯾﺋﮫ‬
    - Laying leg curl 4x20
    - Seated calf raises 4x25
    - Standing calf raises 4x25
    ‫ ذراع‬:‫اﻟﯾوم اﻟﺛﺎﻧﻲ‬
    - Standing barbell wide grip curl 4x10
    - Dumbbell one arm preacher curl 4x12
    - Dumbbell alternating curl 3x15
    - Dumbbell hammer curl 4x10
    - Rope pushdown 3x15
    - Barbell skullcrusher 6x12
    - Triceps dips 3x15
    ‫ ﺻدر‬:‫اﻟﯾوم اﻟﺛﺎﻟث‬

    - Incline barbell press 4x10-12. ‫اﺑدي ﺑﺟﻠﺳﺗﯾن اﺣﻣﺎء ﺑﺎﻟﺑداﯾﺔ‬


    - Decline dumbbell fly 4x20
    - Incline dumbbell press 4x12
    - Cable crossover 3x15
    - Flat dumbbell bench press 2x20
    ‫ راﺣﺔ‬:‫اﻟﯾوم اﻟراﺑﻊ‬
    ‫ ظﮭر و ﺑطﺎت‬:‫اﻟﯾوم اﻟﺧﺎﻣس‬
    - Bent over barbell row 4x10-12 ‫اﺑدي ﺑﺟﻠﺳﺗﯾن اﺣﻣﺎء ﺑﺎﻟﺑداﯾﺔ‬
    - Two arms dumbbells bent over row 4x16
    - Lat pulldown 4x12-15
    - Seated wide grip row 3x15
    - Barbell deadlift 4x15-20
    - Seated calf raises 4x25
    - Standing calf raises 4x25
    ‫ ﻛﺗف و ﻣﻌدة‬:‫اﻟﯾوم اﻟﺳﺎدس‬
    - Seated dumbbell press 4x10-12 ‫اﺑدي ﺑﺟﻠﺳﺗﯾن اﺣﻣﺎء‬
    - Cable side lateral raises 3x15
    - Rope front raises 3x12
    - Dumbbell bent over rear delts fly 6x12
    - Seated dumbbell shrugs 4x10 ‫ ﺛواﻧﻲ ﺑﻛل ﻋدة‬٣ ‫ﻗﻠص اﻟﻣﺛﻠث ﻟﻣده‬
    - Leg raises 4x25
    - Rope crunches 3x25
    ‫ راﺣﺔ‬:‫اﻟﯾوم اﻟﺳﺎﺑﻊ‬

    @SAMMOOGYM Info@sammoogym.ca

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