اليوم الاول (صدر ،بطن )

Workout

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

Pec Deck Fly

Equipment: Full Gym, Machine

Pec Deck Fly

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Pullover

Low Cable Crossover

Equipment: Cable, Full Gym

Low Cable Crossover

High Cable Crossover

Equipment: Cable, Full Gym

High Cable Crossover

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

One-Arm Cable Chest Press

Equipment: Cable, Full Gym

One-Arm Cable Chest Press

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

Incline Dumbbell Fly

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

Incline Dumbbell Press

Reverse Grip Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

Reverse Grip Incline Dumbbell Press

Machine Fly

Equipment: Full Gym, Machine

Machine Fly

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

Decline Dumbbell Press

Lever Incline Chest Press

Equipment: Full Gym, Machine

Lever Incline Chest Press

Chest Dips

Equipment: Full Gym, Machine

Chest Dips

Drop Push-Up

Equipment: Full Gym, NO EQUIPMENT

Drop Push-Up

Inner Chest Press Machine

Equipment: Full Gym, Machine

Inner Chest Press Machine

Decline Dumbbell Fly

Equipment: Dumbbells, Full Gym

Decline Dumbbell Fly

Incline Dumbbell Hammer Press

Equipment: Dumbbells, Full Gym

Incline Dumbbell Hammer Press

Dumbbell Upward Fly

Equipment: Dumbbells, Full Gym

Dumbbell Upward Fly

Reverse Grip Dumbbell Bench Press

Equipment: Dumbbells, Full Gym

Reverse Grip Dumbbell Bench Press

Svend Press

Equipment: Full Gym, NO EQUIPMENT

Svend Press

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

Close-Grip Dumbbell Press

Single Dumbbell Close-grip Press

Equipment: Dumbbells, Full Gym

Single Dumbbell Close-grip Press

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

Seated Bench Leg Pull-in

Cross Body Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

Cross Body Mountain Climber

Crunches

Equipment: Full Gym, NO EQUIPMENT

Crunches

Decline Sit-up

Equipment: Bench, Full Gym

Decline Sit-up

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

Heel Touch

Weighted Crunch

Equipment: Full Gym, NO EQUIPMENT

Weighted Crunch

Incline Leg Hip Raise

Equipment: Bench, Full Gym, NO EQUIPMENT

Incline Leg Hip Raise

Dumbbell Side Bend

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

Dumbbell Side Bend

Captains Chair Leg Raise

Equipment: Full Gym, Machine

Captains Chair Leg Raise

Weighted Sit-ups

Equipment: Full Gym, NO EQUIPMENT

Weighted Sit-ups

Lying Knee Raise

Equipment: Full Gym, NO EQUIPMENT

Lying Knee Raise

Twisting Hyperextension

Equipment: Full Gym, Machine

Twisting Hyperextension

Standing Cable Twist

Equipment: Cable, Full Gym

Standing Cable Twist

Full Crunch Machine

Equipment: Full Gym, Machine

Full Crunch Machine

Seated Flutter Kick

Equipment: Bench, Full Gym

Seated Flutter Kick

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HIPS اليوم الثاني (ظهر، ساعد ،فخذ)