‫ ا ﻟﻣﺟﺎﻧﯾﺔ‬١ ‫ﺧطﺔ ﺷﮭ ر‬

2020 ‫ﻛل ﻋﺎم واﻧت ﺑﺎﻟف ﺧﯾر‬

‫ رﺟول ﻣﻊ ﺑطﺎت‬: ‫اﻟﯾوم اﻻول‬
• Leg extensions 4x15
• Dumbbell Lunges 4x15
• Leg press 6x10
• Lying leg curl 5x10-12
• Hack squat 3x15 ‫ﺻﻌود وﻧزول ﺑطﻲء ﺣﺎول ﺗﻧﺎﻓس ﻧﻔﺳك ﺑﺎﻟوزن اﻟﻣﻔروض ﺗزوع اﻟﻌﺎﻓﯾﮫ ﺑﮭذا اﻟﺗﻣرﯾن‬
• Seated calf raises 4x25-30
• Standing calf raises 4x20
‫اﻟﯾوم اﻟﺛﺎﻧﻲ راﺣﮫ‬
‫ ﺻدر ﻣﻊ ﺗراﯾﺳﺑس‬: ‫اﻟﯾوم اﻟﺛﺎﻟث‬
• Flat bench press 4x8-12
• Incline Dumbbell press 5x10
• Flat dumbbell fly 4x15
• Standing cable crossover 3x15
• Push ups 3x ‫ﻛل ﺟﻠﺳﮫ ﺣﺎول ﺗﺳوي ﺑﯾﮭﺎ ﻋدات ﻋﻠﻰ ﻗدر اﻟﻣﺳﺗطﺎع ﻟﺣد ﻣﺎ ﺗوﺻل ﻟﻠﻔﺷل اﻟﻌﺿﻠﻲ‬
• Close grip bench press 4 x10-12
• Barbell skullcrusher 3x10
• Standing straight bar pressdown 2x20
‫ ظﮭر و ﺑﺎﯾﺳﺑس‬: ‫اﻟﯾوم اﻟراﺑﻊ‬

• Bent over barbell row 6x10

• One hand dumbbell row 4x10
• Latpulldown 4x12
• T-bar row 3x12
• Seated underhand grip cable row 4x10
• Babrell preacher curl 4x10
• Incline bench dumbbell curl 3x14
• Standing Dumbbell hammer curl 2x20
‫اﻟﯾوم اﻟﺧﺎﻣس راﺣﮫ‬
‫ اﻛﺗﺎف و ﺑطن‬:‫اﻟﯾوم اﻟﺳﺎدس‬
• Seated dumbbell shoulder press 4x10-12
• Seated dumbbell front raises 4x10-12
• Bent over dumbbell rear delts fly 4x15
• Seated dumbbell lateral raises 3x10
• Machine crunches 4x10-12
• Abs leg raises 4x10-12
‫ راﺣﮫ‬: ‫اﻟﯾوم اﻟﺳﺎﺑﻊ‬