التمرين بتاعه يا رجاله
Monday: Chest/ Calves
- Incline Barbell Press- 3 sets x 8-10 reps
- Incline Dumbbell Press- 3 sets x 8-10 reps
- Flat Dumbbell Press- 3 sets x 8-10 reps
- Decline Wide Grip Hammer Strength Press- 3 sets x 8-10 reps
- Cable Crossover- 7 sets x 10-12 (30 seconds rest in between sets)
- Standing Calf Raises- 3 sets x 10-12 reps
- Seated Calf Raises- 3 sets x 10-12 reps
- Donkey Calf Raises- 3 sets x 15-20 reps
Tuesday: Back
- Lat Pull Downs- 3 sets x 8-10 reps
- Romanian Dead lifts- 3 sets x 8-10reps
- T-Bar Rows- 3 sets x 8-10 reps
- Cable Rows- 3 sets x 8-10 reps
- One Arm Dumbbell Rows- 3 sets x 8-10 reps
- Straight Arm Cable Pull Downs- 7 sets x 10-12 reps (30 second rest in between sets)
Wednesday: Quads/ Hams/ Abs
- Barbell Squats- 3 sets x 8-10 reps
- Hammer Strength Hack Squat- 3 sets x 8-10 reps
- Walking Dumbbell Lunges- 3 sets x 10-12 reps
- Leg Extensions- 3 sets x 12-15 reps
- Seated Leg Curls- 3 sets x 10-12 reps
- Lying Leg Curls- 3 set x 10-12 reps
- Straight Leg Dead lifts- 3 sets x 10-12
- Standing Single Leg Leg Curls- 3 sets x 10-12 reps
- Windshield Wipers- 3 sets x 10 reps
- Cable Crunches- 3 sets x 10- 12 reps
- Cable Oblique Crunches- 3 sets x 12-15 reps
- Swiss ball Crunches- 3 sets x 15-20 reps
Thursday: Shoulders/ Traps
- Seated Dumbbell Press- 3 sets x 8-10 reps
- Lateral Dumbbell Raises- 3 sets x 8-10 reps
- Seated Hammer Strength Press- 3 sets x 8-10 reps
- Front Straight Bar Raises- 3 sets x 8-10 reps
- Seated Reverse Pec Deck Flyes- 3 sets x 8-10 reps
- Standing Dumbbell Shrugs- 3 sets x 8-10 reps
- Seated Hammer Strength Shrugs- 3set x 8-10 reps
- Smith Machine Shrugs- 3 sets x 15-20 reps
Friday: Bi’s/ Tris
- Straight Bar Curls- 3 sets x 8-10 reps
- Alternating Dumbbell Curls- 3 sets x 8-10 reps
- Alternating Dumbbell Hammer Curls- 3 sets x 8-10reps
- Cable/Rope Hammer Curls- 3 sets x 12-15 reps
- Close Grip Barbell Press- 3 sets x 8-10 reps
- Ez Bar Cable Press Downs- 3 sets x 8-10 reps
- Rope Extensions- 3 sets x 10-12 reps
- One Arm Reverse Grip Cable Extensions- 3 sets x 12-15 reps
و عندكم مترجم الجوجل عيشوا حياتكم
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