‫ ا ﻟﻣﺟﺎﻧﯾﺔ‬٣ ‫ﺧطﺔ ﺷﮭ ر‬

‫ ﺳ ﯿﻘ ﺎن‬: ‫اﻟﯿﻮ م اﻻ و ل‬
- Leg extensions 2x30 ‫ ﺛﻮاﻧﻲ ﺑﺎﻟﻄﻠﻮع واﻟﻨﺰول ﺑﺎﻟﻮزن ﺑﻮزن ﻣﺘﻮﺳﻂ ﺑﺄول ﺟﻠﺴﮫ وﻋﺎﻟﻲ ﺑﺎﻟﺠﻠﺴﮫ اﻟﺜﺎﻧﯿﮫ‬٣ ‫اﺣﺴﺐ‬
- Hack squats 4x10-12 ( ‫ﺻﻌﻮد وﻧﺰول ﺑﻄﻲء ﺑﻮزن ﻋﺎﻟﻲ ) اﺳﺘﻐﻞ اول ﺟﻠﺴﮫ ﻟﻼﺣﻤﺎء‬
- Barbell walking lunges 3x15
- Barbell squats 5x12-14
- Laying leg curl 4x15
- Barbell stiff legged deadlift 4x10-12
- Seated calf raises 4x25
- Standing calf raises 4x25
‫ ﺻ ﺪر‬: ‫اﻟﯿﻮ م اﻟﺜﺎﻧﻲ‬
- Incline dumbbell fly 4x12 ‫ ﺟﻠﺴﺎت ﺗﻮﺗﻞ‬٧ ‫ ﺟﻠﺴﺎت اﺣﻤﺎء ﻣﻨﻔﺼﻠﮫ ﯾﻌﻨﻲ‬٣ ‫ﻗﺒﻞ اﻟﺒﺪاﯾﮫ ﺑﺠﻠﺴﺎت اﻟﺘﻤﺮﯾﻦ اﻻرﺑﻌﮫ اﺑﺪي ب‬
- Incline barbell press 6x8 ‫وزن ﻋﺎﻟﻲ ﻣﻊ ﻋﺪات ﺑﻄﯿﺌﮫ‬
- Flat barbell bench press 4x10 ‫ﺳﻮﺑﺮﺳﯿﺖ ﻣﻊ اﻟﺘﻤﺮﯾﻦ اﻟﺒﻌﺪه‬
- Pec deck 4x15
- Smith machine decline bench 5x10

‫ ر اﺣ ﺔ‬: ‫اﻟﯿﻮ م اﻟﺜﺎﻟﺚ‬

‫ ظ ﮭ ﺮ و ﻣ ﻌ ﺪ ة‬: ‫ا ﻟ ﯿ ﻮ م ا ﻟﺮ ا ﺑ ﻊ‬
- Pullups 3x12
- One arm dumbbell row 4x10
- T-bar row 4x10-12 ‫ ﺛﻮاﻧﻲ ﺑﻜﻞ ﻋﺪه‬٣ ‫ﻗﻠﺺ اﻟﻈﮭﺮ ﻟﻤﺪه‬
- Underhand seated wide grip cable row 3x10‫ ﺛﻮاﻧﻲ ﺑﻜﻞ ﻋﺪه‬٣ ‫ﻗﻠﺺ اﻟﻈﮭﺮ ﻟﻤﺪه‬
- Barbell deadlift 4x10
- Machine crunches 5x25
 ‫ ا ﻟﻣﺟﺎﻧﯾﺔ‬٣ ‫ﺧطﺔ ﺷﮭ ر‬

‫ اﻛ ﺘﺎف و ﺗﺮ اﺑﺲ‬: ‫اﻟﯿﻮ م اﻟﺨ ﺎﻣ ﺲ‬

- EZ barbell front raises 4x12
- Dumbbell seated shoulder press 4x10
- Machine rear delt raises 6x12
- Cable side lateral raises 4x20
- Seated dumbbell shrugs 4x10
- Dumbbell shoulder press 2x20
‫ ذر اع و ﻣ ﻌﺪة‬: ‫اﻟﯿﻮ م اﻟﺴ ﺎد س‬
- Standing ez bar curl 3x12
- Standing overhand curl 5x12
- One arm dumbbell concertation curl
- One arm dumbbell preacher curl 2x20 ‫ ﺛﻮاﻧﻲ ﺑﻜﻞ ﻋﺪه‬٣ ‫ﻗﻠﺺ اﻟﺒﺎﯾﺒﺲ ﻟﻤﺪه‬
- Vbar triceps pressdown 6x15-20
- Flat bench dumbbell skullcrusher 3x10
- Triceps dips 3x10 ‫ ﺛﻮاﻧﻲ ﺑﺄﻗﺼﻰ ﺟﮭﺪك‬٣ ‫ﻗﻠﺺ اﻟﺘﺮاﯾﺴﺒﺲ ﻟﻤﺪه‬
- Leg raises 4x20