workout

الجدول المثالي لتحويل الجسم (4 ايام في رمضان)

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فارس مطاعنBy فارس مطاعن
workoutworkout

اليوم الاول : علوي

exercise
Lever Lying Chest Press

2 sets x 10 reps

exercise
Lever Seated Fly

2 sets x 10 reps

exercise
Lever Lying T-bar Row

2 sets x 10 reps

exercise
Cable Wide-Grip Lat Pulldown

2 sets x 10 reps

exercise
Hammer Curl

2 sets x 10 reps

exercise
Biceps Curl

2 sets x 10 reps

exercise
Cable Triceps Pushdown

2 sets x 10 reps

exercise
Cable Overhead Tricep Extension StraighT-bar

2 sets x 10 reps

exercise
Lever Seated Shoulder Press

2 sets x 10 reps

exercise
Lever Seated Reverse Fly

2 sets x 10 reps

workoutworkout

اليوم الثالث : سفلي

exercise
Lever Leg Extension

3 sets x 10 reps

exercise
Lever Lying Leg Curl

3 sets x 10 reps

exercise
Sled 45° Leg Wide Press

3 sets x 10 reps

exercise
Lever Kneeling Leg Curl

3 sets x 10 reps

exercise
Romanian Deadlift

3 sets x 10 reps

exercise
Lever Seated Hip Abduction

3 sets x 10 reps

exercise
Lever Seated Calf Raise

3 sets x 10 reps

exercise
Crunch Floor

3 sets x 10 reps

workoutworkout

اليوم الثالث : علوي

exercise
Lever Seated Fly

2 sets x 10 reps

exercise
Lever Chest Press

2 sets x 10 reps

exercise
Straight Back Seated Row

2 sets x 10 reps

exercise
Lever Seated Row

2 sets x 10 reps

exercise
Lever Preacher Curl

2 sets x 10 reps

exercise
Triceps Pushdown

2 sets x 10 reps

exercise
Lever Seated Shoulder Press

2 sets x 10 reps

exercise
Cable One Arm Lateral Raise

2 sets x 10 reps

workoutworkout

اليوم الرابع : سفلي

exercise
Sled Hack Squat

2 sets x 10 reps

exercise
Barbell Straight Leg Deadlift

2 sets x 10 reps

exercise
Sled 45° Leg Press

2 sets x 10 reps

exercise
Lever Lying Leg Curl

2 sets x 10 reps

exercise
Lever Seated Calf Raise

3 sets x 10 reps

exercise
Crunch Floor

3 sets x 10 reps

exercise
Captains Chair Straight Leg Raise

3 sets x 10 reps

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