اﻟﺒﺮﻧﺎﻣﺞ اﻟﺘﺪرﻳﺒﻲ
Push - Pull - Leg
MohamedMustafa981 melawady91 melawady971 0021202778111
ﻓƠƠﻜƠƠƠﺮة اﻟƠƠﺒƠƠﺮﻧƠƠﺎﻣƠﺞ
ﻳﻌﺘﻤﺪ ﻋﻠﻰ ﺗﻘﺴﻴﻢ ﻋﻀﻼت اﻟﺠﺴﻢ ﻋﻠﻰ ﺛﻼث أﻳﺎم ﺛﻢ ﺗﻜﺮارﻫﺎ ﻣﺮة ﺛﺎﻧﻴﺔ.
وﻫﺬا اﻻﺻﺪار ﻣﻦ اﻟﺒﺮﻧﺎﻣﺞ ﻳﻮزع اﻟﺘﻤﺎرﻳﻦ ﻣﺎ ﺑﻴﻦ ﺗﻤﺎرﻳﻦ زﻳﺎدة اﻟﻘﻮة وﺗﻤﺎرﻳﻦ
زﻳﺎدة اﻟﻜﺘﻠﺔ اﻟﻌﻀﻠﻴﺔ.
Push day ﻳﻮم ﻟﻌﻀﻼت اﻟﺪﻓﻊ )ﻗﻮة( .1
Pull day ﻳﻮم ﻟﻌﻀﻼت اﻟﺴﺤﺐ )ﻗﻮة( .2
Leg day ﻳﻮم ﻟﻌﻀﻼت اﻟﺮﺟﻞ )ﻗﻮة( .3
Push day ﻳﻮم ﻟﻌﻀﻼت اﻟﺪﻓﻊ )ﺿﺨﺎﻣﺔ( .4
Pull day ﻳﻮم ﻟﻌﻀﻼت اﻟﺴﺤﺐ )ﺿﺨﺎﻣﺔ( .5
Leg day ﻳﻮم ﻟﻌﻀﻼت اﻟﺮﺟﻞ )ﺿﺨﺎﻣﺔ( .6
MohamedMustafa981 melawady91 melawady971 0021202778111
اﻟƠƠƠƠƠﺘƠƠﻤƠƠƠƠƠﺮﻳƠƠƠƠﻦ اﻟƠƠﻴƠƠƠﻮم
ﻋﻀﻼت اﻟﺪﻓﻊ ) - (1ﻗﻮة
اﻟﺴﺒﺖ
اﻟﺼﺪر +اﻟﻜﺘﻒ +اﻟﺘﺮاي
ﻋﻀﻼت اﻟﺴﺤﺐ ) - (1ﻗﻮة
اﻷﺣﺪ
اﻟﻈﻬﺮ +اﻟﺒﺎي
ﻋﻀﻼت اﻟﺮﺟﻞ ) - (1ﻗﻮة
اﻹﺛﻨﻴﻦ
اﻟﺮﺟﻞ +اﻟﺴﻤﺎﻧﺔ
ﻋﻀﻼت اﻟﺪﻓﻊ ) - (1ﺿﺨﺎﻣﺔ
اﻟﺜﻼﺛﺎء
اﻟﺼﺪر +اﻟﻜﺘﻒ +اﻟﺘﺮاي
ﻋﻀﻼت اﻟﺴﺤﺐ ) - (2ﺿﺨﺎﻣﺔ
اﻷرﺑﻌﺎء
اﻟﻈﻬﺮ +اﻟﺒﺎي
ﻋﻀﻼت اﻟﺪﻓﻊ ) - (2ﺿﺨﺎﻣﺔ
اﻟﺨﻤﻴﺲ
اﻟﺮﺟﻞ +اﻟﺴﻤﺎﻧﺔ
راﺣƠƠƠƠﺔ ﻛƠƠƠﺎﻣﻠﺔ
اﻟﺠﻤﻌﺔ
)ﻣﻤﻨﻮع اﻟﺘﻤﺮﻳﻦ أو اﻟﻜﺎردﻳﻮ(
MohamedMustafa981 melawady91 melawady971 0021202778111
)Push A (Strength
اﻟﺼﺪر +اﻟﻜﺘﻒ +اﻟﺘﺮاي
زﻣﻦ اﻟﺮاﺣﺔ اﻟﻌﺪات اﻟﻤﺠﻤﻮﻋﺎت اﺳƠƠﻢ اﻟﺘﻤƠƠﺮﻳﻦ
ﺑﻨﺶ ﺑﺎر ﻋﻠﻰ اﻟﻜﺮﺳﻲ اﻟﻤﺴﻄﺢ
3دﻗﻴﻘﺔ 6-4 4 Flat Barbell Bench Press
ﺗﻘﻔﻴﻞ ﺑﻨﺶ ﻋﻠﻰ اﻟﻜﺮﺳﻲ اﻟﻌﺎﻟﻲ
2دﻗﻴﻘﺔ 12 - 10 3 Incline Dumbbells Bench Press
ﺗﻔﺘﻴﺢ ﺑﻨﺶ ﻋﻠﻰ اﻟﻜﺮﺳﻲ اﻟﻤﺎﺋﻞ ﻷﺳﻔﻞ
2دﻗﻴﻘﺔ 12 - 10 3 Incline Dumbbells Bench Press
ﺗﻔﺘﻴﺢ ﺑﻨﺶ ﻋﻠﻰ اﻟﻤﺎﻛﻴﻨﺔ
2دﻗﻴﻘﺔ 12 - 10 3 Pec Deck Fly Machine
ﺑﺎر ﻛﺘﻒ واﻗﻒ
3دﻗﻴﻘﺔ 6-4 4
Barbell Overhead Press
رﻓﺮﻓﺔ ﻛﺘﻒ ﺟﺎﻧﺒﻲ
2دﻗﻴﻘﺔ 12 - 10 3 Dumbbells Lateral Raises
داﻣﺒﻞ ﺗﺮاي وإﻧﺖ ﻧﺎﻳﻢ ﻋﻠﻰ اﻷرض
1دﻗﻴﻘﺔ 12 - 10 3 Skull Crushers Dumbbell
ﺗﺮاي ﺑﺎﻟﺤﺒﻞ ﻋﻠﻰ اﻟﻤﺎﻛﻴﻨﺔ
1دﻗﻴﻘﺔ 12 - 10 3 Triceps Rope Push Downs
MohamedMustafa981 melawady91 melawady971 0021202778111
1. Flat Barbell Bench Press ()ﺑﻨﺶ ﺑﺎر ﻋﻠﻰ اﻟﻜﺮﺳﻲ اﻟﻤﺴﻄﺢ
اﻟﺘﻤﺮﻳﻦ ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء
https://www.youtube.com/watch?v=rT7DgCr-3pg&t=25s
2. Incline Dumbbells Bench Press ()ﺗﻘﻔﻴﻞ ﺑﻨﺶ ﻋﻠﻰ اﻟﻜﺮﺳﻲ اﻟﻌﺎﻟﻲ
اﻟﺘﻤﺮﻳﻦ ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء
https://www.youtube.com/watch?v=8iPEnn-ltC8
MohamedMustafa981 melawady91 melawady971 0021202778111
3. Decline Dumbbell Chest Flys ()ﺗﻔﺘﻴﺢ ﺑﻨﺶ ﻋﻠﻰ اﻟﻜﺮﺳﻲ اﻟﻤﺎﺋﻞ ﻷﺳﻔﻞ
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
https://www.youtube.com/watch?v=ilcbmIoz9S4
4. Pec Deck Fly Machine - Butterfly ( اﻟﻔﺮاﺷﺔ- )ﺗﻔﺘﻴﺢ ﺑﻨﺶ ﻋﻠﻰ اﻟﻤﺎﻛﻴﻨﺔ
اﻟﺘﻤﺮﻳﻦ ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء
https://www.youtube.com/watch?v=Qr7dstCeYtw
MohamedMustafa981 melawady91 melawady971 0021202778111
5. Barbell Overhead Press ()ﺑﺎر ﻛﺘﻒ واﻗﻒ
اﻟﺘﻤﺮﻳﻦ ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء
https://www.youtube.com/watch?v=2yjwXTZQDDI
6. Dumbbells Lateral Raises ()رﻓﺮﻓﺔ ﻛﺘﻒ ﺟﺎﻧﺒﻲ
اﻟﺘﻤﺮﻳﻦ ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء
https://www.youtube.com/watch?v=3VcKaXpzqRo
MohamedMustafa981 melawady91 melawady971 0021202778111
7. Skull Crushers Dumbbell ()داﻣﺒﻞ ﺗﺮاي وإﻧﺖ ﻧﺎﻳﻢ ﻋﻠﻰ اﻷرض
اﻟﺘﻤﺮﻳﻦ ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء
https://www.youtube.com/watch?v=ir5PsbniVSc
8. Triceps Rope Push Downs ()ﺗﺮاي ﺑﺎﻟﺤﺒﻞ ﻋﻠﻰ اﻟﻤﺎﻛﻴﻨﺔ
اﻟﺘﻤﺮﻳﻦ ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء
https://www.youtube.com/watch?v=vB5OHsJ3EME
MohamedMustafa981 melawady91 melawady971 0021202778111
)Pull A (Strength
اﻟﻈﻬﺮ +اﻟﺒﺎي
زﻣﻦ اﻟﺮاﺣﺔ اﻟﻌﺪات اﻟﻤﺠﻤﻮﻋﺎت اﺳƠƠﻢ اﻟﺘﻤƠƠﺮﻳﻦ
ﺗﺠﺪﻳﻒ ﺑﺎﻟﺒﺎر
3دﻗﻴﻘﺔ 6-4 4
Barbell Bent Over Rows
اﻟﻌﻘﻠﺔ واﺳﻊ
2دﻗﻴﻘﺔ 12 - 10 3 Pull-Up
)ﻳﻔﻀﻞ اﻟﻠﻌﺐ ﺑﻮزن ﻋﻨﺪ اﻻﺳﺘﻄﺎﻋﺔ(
ﻣﺎﻛﻴﻨﺔ ﺣﺮف ﺗﻲ
2دﻗﻴﻘﺔ 12 - 10 3
T-Bar Row Machine
ﺳﺤﺐ أرﺿﻲ ﻗﺒﻀﺔ ﺿﻴﻘﺔ
2دﻗﻴﻘﺔ 12 - 10 3
Seated Close Grip Row
ﺑﺎي ﺑﺎر زﺟﺰاج ﺿﻴﻖ
1دﻗﻴﻘﺔ 12 - 10 3
Close Grip EZ Barbell Biceps Curl
ﻣﻄﺮﻗﺔ ﺧﺎرﺟﻲ ﺑﺎي ﺑﺎﻟﺪاﻣﺒﻞ
1دﻗﻴﻘﺔ 12 - 10 3
Dumbbell Hammers Curls
MohamedMustafa981 melawady91 melawady971 0021202778111
1. Barbell Bent Over Rows ()ﺗﺠﺪﻳﻒ ﺑﺎﻟﺒﺎر
https://www.youtube.com/watch?v=EJLNavhqJwk
اﻟﺘﻤﺮﻳﻦ ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء
2. Pull-Up ()اﻟﻌﻘﻠﺔ واﺳﻊ
اﻟﺘﻤﺮﻳﻦ ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء
https://www.youtube.com/watch?v=bAEua0zu_74
https://www.youtube.com/watch?v=Qr7dstCeYtw
MohamedMustafa981 melawady91 melawady971 0021202778111
3. T-Bar Row Machine ()ﻣﺎﻛﻴﻨﺔ ﺣﺮف ﺗﻲ
اﻟﺘﻤﺮﻳﻦ ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء
https://www.youtube.com/watch?v=KWBwMSYHg7o
4. Seated Close Grip Row ()ﺳﺤﺐ أرﺿﻲ ﻗﺒﻀﺔ ﺿﻴﻘﺔ
اﻟﺘﻤﺮﻳﻦ ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء
https://www.youtube.com/watch?v=GZbfZ033f74
MohamedMustafa981 melawady91 melawady971 0021202778111
5. Close Grip EZ Barbell Biceps Curl ()ﺑﺎي ﺑﺎر زﺟﺰاج ﺿﻴﻖ
https://www.youtube.com/watch?v=o74HeVd6BIw
اﻟﺘﻤﺮﻳﻦ ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء
6. Dumbbell Hammers Curls ()ﻣﻄﺮﻗﺔ ﺧﺎرﺟﻲ ﺑﺎي ﺑﺎﻟﺪاﻣﺒﻞ
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
https://www.youtube.com/watch?v=zC3nLlEvin4
MohamedMustafa981 melawady91 melawady971 0021202778111
)Leg A (Strength
اﻟﺮﺟﻞ +اﻟﺴﻤﺎﻧﺔ
زﻣﻦ اﻟﺮاﺣﺔ اﻟﻌﺪات اﻟﻤﺠﻤﻮﻋﺎت اﺳƠƠﻢ اﻟﺘﻤƠƠﺮﻳﻦ
Squat or Deadlift
5 - 3دﻗﻴﻘﺔ 6-4 4 اﺳﻜﻮات ﺑﺎﻟﺒﺎر اﻟﺤﺮ أو ﻗﻄﻨﻴﺔ ﺑﺎﻟﺒﺎر
) أﺳﺒﻮع وأﺳﺒﻮع ﻻ ﺗﺠﻤﻊ ﺑﻴﻨﻬﻢ ﻓﻲ ﻣﺮة واﺣﺪة(
ﻣﺎﻛﻴﻨﺔ رﺟﻞ أﻣﺎﻣﻲ
2دﻗﻴﻘﺔ 12 - 10 3
Leg Extensions
ﻣﺎﻛﻴﻨﺔ رﺟﻞ ﺧﻠﻔﻲ
2دﻗﻴﻘﺔ 12 - 10 3
Lying Leg Curls
ﻣﻜﺒﺲ ﺑﺮﺟﻞ واﺣﺪة
2دﻗﻴﻘﺔ 12 - 10 3
Single Leg Press
ﺳﻤﺎﻧﺔ وإﻧﺖ واﻗﻒ ﻋﻠﻰ ﻣﺎﻛﻴﻨﺔ اﻻﺳﻤﻴﺚ
1دﻗﻴﻘﺔ 15 - 12 4
Smith Machine Standing Calf Raise
ﺳﻤﺎﻧﺔ وإﻧﺖ ﻗﺎﻋﺪ
1دﻗﻴﻘﺔ 15 - 12 4
Seated Calves Raises
MohamedMustafa981 melawady91 melawady971 0021202778111
1. Back Squat ()اﺳﻜﻮات ﺑﺎﻟﺒﺎر اﻟﺤﺮ
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
https://www.youtube.com/watch?v=zoZWgTrZLd8
Deadlift ()ﻗﻄﻨﻴﺔ ﺑﺎﻟﺒﺎر
اﻟﺘﻤﺮﻳﻦ ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء
https://www.youtube.com/watch?v=-4qRntuXBSc
MohamedMustafa981 melawady91 melawady971 0021202778111
2. Leg Extensions ()ﻣﺎﻛﻴﻨﺔ رﺟﻞ أﻣﺎﻣﻲ
اﻟﺘﻤﺮﻳﻦ ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء
https://www.youtube.com/watch?v=YyvSfVjQeL0
3. Lying Leg Curls ()ﻣﺎﻛﻴﻨﺔ رﺟﻞ ﺧﻠﻔﻲ
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
https://www.youtube.com/watch?v=1Tq3QdYUuHs
MohamedMustafa981 melawady91 melawady971 0021202778111
4. Single Leg Press ()ﻣﻜﺒﺲ ﺑﺮﺟﻞ واﺣﺪة ﻓﻘﻂ
https://www.youtube.com/watch?v=xT5-HS6e9O4
اﻟﺘﻤﺮﻳﻦ ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء
5. Smith Machine Standing Calf Raise ()ﺳﻤﺎﻧﺔ ﻋﻠﻰ ﻣﺎﻛﻴﻨﺔ اﻟﺴﻤﻴﺚ
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
https://www.youtube.com/watch?v=xT5-HS6e9O4
MohamedMustafa981 melawady91 melawady971 0021202778111
6. Seated Calves Raises ()ﺳﻤﺎﻧﺔ وأﻧﺖ ﻗﺎﻋﺪ
https://www.youtube.com/watch?v=hXdB-qariQ4
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
MohamedMustafa981 melawady91 melawady971 0021202778111
)Push B (Hypertrophy
اﻟﺼﺪر +اﻟﻜﺘﻒ +اﻟﺘﺮاي
زﻣﻦ اﻟﺮاﺣﺔ اﻟﻌﺪات اﻟﻤﺠﻤﻮﻋﺎت اﺳƠƠﻢ اﻟﺘﻤƠƠﺮﻳﻦ
ﺗﻘﻔﻴﻞ داﻣﺒﻞ ﺑﻨﺶ ﻋﻠﻰ اﻟﻜﺮﺳﻲ اﻟﻤﺴﻄﺢ
2دﻗﻴﻘﺔ 12 - 10 3 Flat Dumbbell Bench Press
ﺗﻔﺘﻴﺢ داﻣﺒﻞ ﺑﻨﺶ ﻋﻠﻰ اﻟﻜﺮﺳﻲ اﻟﻤﺴﻄﺢ
2دﻗﻴﻘﺔ 12 - 10 3 Flat Dumbbell Bench Fly
ﺑﻨﺶ ﺑﺎر ﻋﻠﻰ اﻟﻜﺮﺳﻲ اﻟﻌﺎﻟﻲ
2دﻗﻴﻘﺔ 12 - 10 3 Incline Barbell Bench Press
ﺗﻘﻔﻴﻞ داﻣﺒﻞ ﻋﻠﻰ اﻟﻜﺮﺳﻲ اﻟﻔﺮﻧﺴﺎوي
2دﻗﻴﻘﺔ 12 - 10 3 Decline Dumbbell Bench Press
ﺗﻘﻔﻴﻞ ﻛﺘﻒ ﺑﺎﻟﺪاﻣﺒﻞ ﻋﻠﻰ ﻛﺮﺳﻲ اﻟ90Ơ
2دﻗﻴﻘﺔ 12 - 10 3
Seated Dummble Press
رﻓﺮﻓﺔ أﻣﺎﻣﻲ ﻛﺘﻒ
2دﻗﻴﻘﺔ 12 - 10 3 Dumbbell Lateral Front Raise
أوﻓﺮ ﺗﺮاي ﺑﺎﻟﺪاﻣﺒﻞ
1دﻗﻴﻘﺔ 12 - 10 3 Overhead Dumbbell Tricep Extension
ﺗﺮاي داﻣﺒﻞ ون ﻫﺎﻧﺪ
1دﻗﻴﻘﺔ 12 - 10 3 Single-Arm Dumbbell
Overhead Extension
MohamedMustafa981 melawady91 melawady971 0021202778111
1. Flat Dumbbell Bench Press ()ﺗﻘﻔﻴﻞ داﻣﺒﻞ ﺑﻨﺶ ﻋﻠﻰ اﻟﻜﺮﺳﻲ اﻟﻤﺴﻄﺢ
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
https://www.youtube.com/watch?v=VmB1G1K7v94
2. Flat Dumbbell Bench Fly ()ﺗﻔﺘﻴﺢ داﻣﺒﻞ ﺑﻨﺶ ﻋﻠﻰ اﻟﻜﺮﺳﻲ اﻟﻤﺴﻄﺢ
https://www.youtube.com/watch?v=eozdVDA78K0
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
MohamedMustafa981 melawady91 melawady971 0021202778111
3. Incline Barbell Bench Press ()ﺑﻨﺶ ﺑﺎر ﻋﻠﻰ اﻟﻜﺮﺳﻲ اﻟﻌﺎﻟﻲ
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
https://www.youtube.com/watch?v=DbFgADa2PL8
4. Decline Dumbbell Bench Press ()ﺗﻘﻔﻴﻞ داﻣﺒﻞ ﻋﻠﻰ اﻟﻜﺮﺳﻲ اﻟﻔﺮﻧﺴﺎوي
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
https://www.youtube.com/watch?v=DbFgADa2PL8
MohamedMustafa981 melawady91 melawady971 0021202778111
5. Seated Dummble Press (90Ơ)ﺗﻘﻔﻴﻞ ﻛﺘﻒ ﺑﺎﻟﺪاﻣﺒﻞ ﻋﻠﻰ ﻛﺮﺳﻲ اﻟ
https://www.youtube.com/watch?v=qEwKCR5JCog
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
6. Dumbbell Lateral Front Raise ()رﻓﺮﻓﺔ أﻣﺎﻣﻲ ﻛﺘﻒ
https://www.youtube.com/watch?v=-t7fuZ0KhDA
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
MohamedMustafa981 melawady91 melawady971 0021202778111
7. Overhead Dumbbell Tricep Extension ()أوﻓﺮ ﺗﺮاي ﺑﺎﻟﺪاﻣﺒﻞ
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
https://www.youtube.com/watch?v=YbX7Wd8jQ-Q
8. Single-Arm Dumbbell Overhead Extension ()ﺗﺮاي داﻣﺒﻞ ون ﻫﺎﻧﺪ
https://www.youtube.com/watch?v=jTQWYdWLvys
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
MohamedMustafa981 melawady91 melawady971 0021202778111
)Pull B (Hypertrophy
اﻟﻈﻬﺮ +اﻟﺒﺎي
زﻣﻦ اﻟﺮاﺣﺔ اﻟﻌﺪات اﻟﻤﺠﻤﻮﻋﺎت اﺳƠƠﻢ اﻟﺘﻤƠƠﺮﻳﻦ
ﺗﺠﺪﻳﻒ ﺑﺎﻟﺪاﻣﺒﻞ )إﻳﺪ واﺣﺪة(
2دﻗﻴﻘﺔ 12 - 10 3 Dumbbell Bent-Over Row
)(Single arm
اﻟﻌﻘﻠﺔ ﻣﻘﻠﻮب
2دﻗﻴﻘﺔ 12 - 10 3 Chin Ups
)ﻳﻔﻀﻞ اﻟﻠﻌﺐ ﺑﻮزن ﻋﻨﺪ اﻻﺳﺘﻄﺎﻋﺔ(
ﻣﺎﻛﻴﻨﺔ ﻇﻬﺮ أﻣﺎﻣﻲ واﺳﻊ
2دﻗﻴﻘﺔ 12 - 10 3
Wide Grip Lats Pull Down
ﺳﺤﺐ أرﺿﻲ ﻗﺒﻀﺔ ﺿﻴﻘﺔ
2دﻗﻴﻘﺔ 12 - 10 3
Seated Close Grip Row
ﺑﺎي ﺑﺎر زﺟﺰاج وأﻧﺖ ﻗﺎﻋﺪ ﻋﻠﻰ اﻟﻜﺮﺳﻲ
1دﻗﻴﻘﺔ 12 - 10 3
EZ Barbell Preacher Curl
داﻣﺒﻞ ﺑﺎي ارﺗﻜﺎز
1دﻗﻴﻘﺔ 12 - 10 3
Dumbbell Concentration Curl
MohamedMustafa981 melawady91 melawady971 0021202778111
1. Dumbbell Bent-Over Row - Single arm ( إﻳﺪ واﺣﺪة- )ﺗﺠﺪﻳﻒ ﺑﺎﻟﺪاﻣﺒﻞ
https://www.youtube.com/watch?v=pYcpY20QaE8
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
2. Chin Ups ()اﻟﻌﻘﻠﺔ ﻣﻘﻠﻮب
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
https://www.youtube.com/watch?v=brhRXlOhsAM
MohamedMustafa981 melawady91 melawady971 0021202778111
3. Wide Grip Lats Pull Down ()ﻣﺎﻛﻴﻨﺔ ﻇﻬﺮ أﻣﺎﻣﻲ واﺳﻊ
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
https://www.youtube.com/watch?v=lueEJGjTuPQ
4. Seated Close Grip Row ()ﺳﺤﺐ أرﺿﻲ ﻗﺒﻀﺔ ﺿﻴﻘﺔ
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
https://www.youtube.com/watch?v=GZbfZ033f74
MohamedMustafa981 melawady91 melawady971 0021202778111
5. EZ Barbell Preacher Curl ()ﺑﺎي ﺑﺎر زﺟﺰاج وإﻧﺖ ﻗﺎﻋﺪ ﻋﻠﻰ اﻟﻜﺮﺳﻲ
اﻟﺘﻤﺮﻳﻦ ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء
https://www.youtube.com/watch?v=CqJ3Dzg9KaU
6. Dumbbell Concentration Curl ()داﻣﺒﻞ ﺑﺎي ارﺗﻜﺎز
https://www.youtube.com/watch?v=Jvj2wV0vOYU
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
MohamedMustafa981 melawady91 melawady971 0021202778111
)Leg B (Hypertrophy
اﻟﺮﺟﻞ +اﻟﺴﻤﺎﻧﺔ
زﻣﻦ اﻟﺮاﺣﺔ اﻟﻌﺪات اﻟﻤﺠﻤﻮﻋﺎت اﺳƠƠﻢ اﻟﺘﻤƠƠﺮﻳﻦ
Back Squat
2دﻗﻴﻘﺔ 12 - 10 3 اﺳﻜﻮات ﺑﺎﻟﺒﺎر اﻟﺤﺮ
ﻣﺎﻛﻴﻨﺔ رﺟﻞ أﻣﺎﻣﻲ
2دﻗﻴﻘﺔ 12 - 10 3
Leg Extensions
ﻣﺎﻛﻴﻨﺔ رﺟﻞ ﺧﻠﻔﻲ
2دﻗﻴﻘﺔ 12 - 10 3
Lying Leg Curls
ﻃﻌﻦ ﺑﺎﻟﺪاﻣﺒﻞ
2دﻗﻴﻘﺔ 12 - 10 3
Dumbbell Lunges
ﺳﻤﺎﻧﺔ وإﻧﺖ واﻗﻒ ﻋﻠﻰ ﻣﺎﻛﻴﻨﺔ اﻻﺳﻤﻴﺚ
1دﻗﻴﻘﺔ 15 - 12 4
Smith Machine Standing Calf Raise
ﺳﻤﺎﻧﺔ وإﻧﺖ ﻗﺎﻋﺪ
1دﻗﻴﻘﺔ 15 - 12 4
Seated Calves Raises
MohamedMustafa981 melawady91 melawady971 0021202778111
1. Back Squat ()اﺳﻜﻮات ﺑﺎﻟﺒﺎر اﻟﺤﺮ
https://www.youtube.com/watch?v=zoZWgTrZLd8
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
2. Leg Extensions ()ﻣﺎﻛﻴﻨﺔ رﺟﻞ أﻣﺎﻣﻲ
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
https://www.youtube.com/watch?v=YyvSfVjQeL0
MohamedMustafa981 melawady91 melawady971 0021202778111
3. Lying Leg Curls ()ﻣﺎﻛﻴﻨﺔ رﺟﻞ ﺧﻠﻔﻲ
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
https://www.youtube.com/watch?v=1Tq3QdYUuHs
4. Dumbbell Lunges ()ﻃﻌﻦ ﺑﺎﻟﺪاﻣﺒﻞ
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
https://www.youtube.com/watch?v=D7KaRcUTQeE
MohamedMustafa981 melawady91 melawady971 0021202778111
5. Smith Machine Standing Calf Raise ()ﺳﻤﺎﻧﺔ ﻋﻠﻰ ﻣﺎﻛﻴﻨﺔ اﻟﺴﻤﻴﺚ
https://www.youtube.com/watch?v=AW6us_9YNXo
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
6. Seated Calves Raises ()ﺳﻤﺎﻧﺔ وأﻧﺖ ﻗﺎﻋﺪ
https://www.youtube.com/watch?v=hXdB-qariQ4
ﻓﻴﺪﻳﻮ ﺗﻮﺿﻴﺤﻲ ﻟﻜﻴﻔﻴﺔ أداء اﻟﺘﻤﺮﻳﻦ
MohamedMustafa981 melawady91 melawady971 0021202778111
