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  • خطه تدريب شهر 9 المجانية SAMMOOGYM Inc PDF

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    louay omri
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    This 9-week free training program outlines a full body workout split over 6 days per week. The first day focuses on legs and includes exercises like leg press, leg extensions, back squats, and calf raises. The second day targets the chest with movements such as chest press, decline press, and flys. The third day works the back and abs with pulls, rows, and crunches. The remaining days are dedicated to arms, shoulders, and a rest day.

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    خطه تدريب شهر 9 المجانية SAMMOOGYM Inc.pdf

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    This 9-week free training program outlines a full body workout split over 6 days per week. The first day focuses on legs and includes exercises like leg press, leg extensions, back squats, and calf raises. The second day targets the chest with movements such as chest press, decline press, and flys. The third day works the back and abs with pulls, rows, and crunches. The remaining days are dedicated to arms, shoulders, and a rest day.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    98 views1 page

    خطه تدريب شهر 9 المجانية SAMMOOGYM Inc PDF

    Uploaded by

    louay omri
    This 9-week free training program outlines a full body workout split over 6 days per week. The first day focuses on legs and includes exercises like leg press, leg extensions, back squats, and calf raises. The second day targets the chest with movements such as chest press, decline press, and flys. The third day works the back and abs with pulls, rows, and crunches. The remaining days are dedicated to arms, shoulders, and a rest day.

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    © All Rights Reserved
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    of 1

    ‫ اﻟﻣﺟﺎﻧﯾﺔ‬٩ ‫ﺧطﮫ ﺗدرﯾب ﺷﮭر‬

    ‫ ﺳﯾﻘﺎن‬: ‫اﻟﯾوم اﻻول‬

    - Leg press 8x12


    - Leg extensions 3x20
    - Laying leg curl 3x20
    - Back squats 4x12
    - Dumbbell stiff legged deadlift 5x14
    - Seated calf raises 4x20

    ‫اﻟﯾوم اﻟﺛﺎﻧﻲ ﺻدر‬


    - Machine chest press 4x8-12
    - Decline dumbbell press 4x12
    - Incline bench dumbbell press 4x12
    - Incline smith machine press 6x18 ‫ ﺛواﻧﻲ ﺑﻛل ﻋده‬٣ ‫ﺗﺎﻛد ﻣن ﺗﻘﻠﯾص اﻟﺻدر ﻟﻣده‬
    - Flat bench dumbbell fly 4x12-15 ‫ ﺛواﻧﻲ‬٣ ‫ﺗﺎﻛد ﻣن ﺗﻘﻠﯾص اﻟﻌﺿﻠﮫ ﻟﻣده‬
    ‫اﻟﯾو م اﻟﺛﺎﻟث ظ ﮭر ﻣﻊ ﺑ ط ن‬
    - Underhand lat pulldown 6x14
    - T-Bar row 4x12
    - Overhand barbell row 4x12
    - Dumbbell two arm row 4x15
    - Vbar seated cable row
    - Rope crunches 4x25
    ‫اﻟﯾوم اﻟراﺑﻊ راﺣﮫ‬
    ‫اﻟﯾو م اﻟﺧ ﺎﻣ س ذراع‬
    - Dumbbell one arm preacher curl 4x12
    - Incline bench close grip ez bar curl 3x20
    - Alternating dumbbell curl 4x15
    - Rope crossbody hammer curl 3x15
    - Rope pushdown 3x20
    - Barbell decline bench skullcrusher 5x10
    - Rope overhead triceps extensions 3x20
    ‫ ﻛﺗف و ﻣﻌده‬: ‫
اﻟﯾوم اﻟﺳﺎدس‬
    - Seated dumbbell press 6x10
    - Plate side lateral raises 4x20
    - Dumbbell rear delt raises 4x20
    - Barbell front raises 4x20
    - Dumbbell seated shrugs 3x15
    - Hanging leg raises 4x25
    ‫ راﺣﮫ‬: ‫اﻟﯾوم اﻟﺳﺎﺑﻊ‬

    @SAMMOOGYM Info@sammoogym.ca

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