Program
الجدول المثالي لتحويل الجسم (4 ايام في رمضان)
اليوم الاول : علوي
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Lever Lying Chest Press
2 sets - 10 reps
Lever Seated Fly
2 sets
Lever Lying T-bar Row
2 sets - 10 reps
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Cable Wide-Grip Lat Pulldown
2 sets - 10 reps
Hammer Curl
2 sets - 10 reps
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Biceps Curl
2 sets - 10 reps
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Cable Triceps Pushdown
2 sets - 10 reps
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Cable Overhead Tricep Extension StraighT-bar
2 sets - 10 reps
Lever Seated Shoulder Press
2 sets - 10 reps
Lever Seated Reverse Fly
2 sets - 10 reps
اليوم الثالث : سفلي
Lever Leg Extension
3 sets - 10 reps
Lever Lying Leg Curl
3 sets - 10 reps
Sled 45° Leg Wide Press
3 sets - 10 reps
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Lever Kneeling Leg Curl
3 sets - 10 reps
Romanian Deadlift
3 sets - 10 reps
Lever Seated Hip Abduction
3 sets - 10 reps
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Lever Seated Calf Raise
3 sets - 10 reps
Crunch Floor
3 sets - 10 reps
اليوم الثالث : علوي
Lever Seated Fly
2 sets - 10 reps
_Chest_small.png)
Lever Chest Press
2 sets - 10 reps
Straight Back Seated Row
2 sets - 10 reps
Lever Seated Row
2 sets - 10 reps
Lever Preacher Curl
2 sets - 10 reps
Triceps Pushdown
2 sets - 10 reps
Lever Seated Shoulder Press
2 sets - 10 reps
Cable One Arm Lateral Raise
2 sets - 10 reps
اليوم الرابع : سفلي
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Sled Hack Squat
2 sets - 10 reps
Barbell Straight Leg Deadlift
2 sets - 10 reps
Sled 45° Leg Press
2 sets - 10 reps
Lever Lying Leg Curl
2 sets - 10 reps
Lever Seated Calf Raise
3 sets - 10 reps
Crunch Floor
3 sets - 10 reps
Captains Chair Straight Leg Raise
3 sets - 10 reps
Workouts in program
اليوم الاول : علوي
10 Exercises
اليوم الثالث : سفلي
8 Exercises
اليوم الثالث : علوي
8 Exercises
اليوم الرابع : سفلي
7 Exercises