Program
الجدول المثالي للتطور في رمضان(تمارين البيت)
يوم صدر\تراي\كتف
Push-up
3 sets - 10 reps
Kneeling Wide Hand Push-Up
3 sets - 10 reps
_Upper-Arms_small.png)
Diamond Push-up
3 sets - 10 reps
Kettlebell Overhead Triceps Extension
3 sets - 10 reps
Reverse Chest Stretch
3 sets - 10 reps
Kettlebell Standing Bottoms Up One Arm Shoulder Press
3 sets - 10 reps
_Shoulders_GREEN.png)
Kettlebell Learning Front Raise
3 sets - 10 reps
يوم الظهر\باي\سواعد
Superman Row with Towel
4 sets - 1 reps
Kettlebell One Arm Row
4 sets
Bird Dog
3 sets - 10 reps
Kettlebell Biceps Curl
4 sets
Kettlebell Double Alternating Hang Clean
3 sets - 10 reps
Kneeling T-Spine Mobility Stretching
3 sets - 10 reps
يوم الارجل/البطن
Squat
3 sets - 10 reps
Bodyweight Rear Lunge
3 sets - 10 reps
Side Lunge
3 sets - 10 reps
Kettlebell Romanian Deadlift
3 sets - 10 reps
Calf Raise from Deficit with Chair Supported
3 sets - 10 reps
Crunch Floor
3 sets - 10 reps
Front Plank
3 sets - 10 reps
Alternate Heel Touchers
3 sets - 10 reps
يوم الفول بدي
Push-up
3 sets - 10 reps
Decline Push-Up
3 sets - 10 reps
Kettlebell Standing One Arm Extension
3 sets - 10 reps
Superman Row with Towel
3 sets - 10 reps
Bird Dog
3 sets - 10 reps
Kettlebell Concentration Curl
3 sets - 10 reps
Kettlebell Goblet Squat
3 sets - 10 reps
Kettlebell Backward Lunge
3 sets - 10 reps
Kettlebell Romanian Deadlift
3 sets - 10 reps
Kettlebell Standing Calf Raise
3 sets - 10 reps
Workouts in program
يوم صدر\تراي\كتف
7 Exercises
يوم الظهر\باي\سواعد
6 Exercises
يوم الارجل/البطن
8 Exercises
يوم الفول بدي
10 Exercises