5 Days Program
ومثالية للرجال الذين يسعون لخسارة الدهون وبناء كتلة عضلية بنفس الوقت لهدف تناسق وشد الجسم 🎯
مع التركيز على تقدم ملحوظ وثابت خلال فترة البرنامج.
تم تصميم الخطة بحيث تستهدف جميع عضلات الجسم على مدار الأسبوع مع التركيز على بناء القوة، زيادة الكتلة العضلية، وتحسين اللياقة العامة. تتطلب الخطة الالتزام بتثبيت التمارين لمدة 8-12 أسابيع لتحقيق أفضل النتائج.
Pull Day
pushed through
Walking on Treadmill
1 sets
Band Warm-up Shoulder Stretch
2 sets - 10 reps
Circles Arm
2 sets
Across Chest Shoulder Stretch
2 sets
Scapula Push-up
2 sets
Downward Dog to Chaturanga Pose
2 sets
Pulldown
3 sets - 12-13 reps
Cable Close Grip Curl
3 sets - 12-14 reps
Cable Straight Back Seated Row
3 sets - 10-12 reps
Dumbbell One Arm Hammer Preacher Curl
3 sets - 9-14 reps
Lever Seated Reverse Fly
3 sets - 12-14 reps
Push Day
Walk Elliptical Cross Trainer
1 sets
Dynamic Chest Stretch
2 sets
Band Warm-up Shoulder Stretch
2 sets - 10 reps
Incline Bench Press
3 sets - 13-14 reps
Triceps Pushdown
3 sets - 9-12 reps
Cable One Arm Lateral Raise
3 sets - 12 reps
Lever Chest Press
3 sets - 12-14 reps
Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension
3 sets - 10-11 reps
Legs Day
Walking on Treadmill
2 sets
Back Forward Leg Swings
3 sets
Cossack Squats
2 sets
Good Morning Squat
1 sets - 30 reps
Kneeling Hip Flexor Stretch
2 sets
90 to 90 Switch
1 sets
Hip Thrust
3 sets - 13-15 reps
Lever Rotary Calf
3 sets - 14-20 reps
Lever Seated Leg Curl
3 sets - 14 reps
Lever Leg Extension
3 sets - 14 reps
Cable Donkey Kickback
3 sets - 11-15 reps
Lever Total Abdominal Crunch
3 sets - 10-15 reps
Upper Body
Walking on Treadmill
2 sets
Across Chest Shoulder Stretch
2 sets
Standing reach up back rotation stretch
2 sets
Lever Seated Fly
3 sets - 11-13 reps
Lever Narrow Grip Seated Row
3 sets - 13-14 reps
Lever Seated Shoulder Press
3 sets - 12-17 reps
Biceps Curl
3 sets - 10-14 reps
Triceps Pushdown
3 sets - 13-17 reps
Lateral Raise
3 sets - 11-15 reps
Legs Day
Walking on Treadmill
2 sets
Cossack Squats
2 sets
Back Forward Leg Swings
3 sets
Good Morning Squat
1 sets
Kneeling Hip Flexor Stretch
2 sets
90 to 90 Switch
1 sets
Dumbbell Romanian Deadlift
3 sets - 8-16 reps
Lever Leg Extension
3 sets - 10-14 reps
Lever Seated Leg Curl
3 sets - 14-16 reps
Sled Hack Squat
3 sets - 12-16 reps
Hip Thrust
3 sets - 12-14 reps
Leg Raise Hip Lift
3 sets - 11-12 reps
Workouts in program
Pull Day
11 Exercises
Push Day
8 Exercises
Legs Day
12 Exercises
Upper Body
9 Exercises
Legs Day
12 Exercises