اليوم الثاني (ظهر، ساعد ،فخذ)

Workout

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

Rope Straight Arm Pulldown

Close Grip Cable Row

Equipment: Cable, Full Gym

Close Grip Cable Row

V-bar Lat Pulldown

Equipment: Cable, Full Gym

V-bar Lat Pulldown

One-Arm Barbell Row

Equipment: Barbell, Full Gym, Landmine

One-Arm Barbell Row

T-Bar Row

Equipment: Barbell, Full Gym, Landmine

T-Bar Row

Cable Bent Over Row

Equipment: Cable, Full Gym

Cable Bent Over Row

Cable Rear Pulldown

Equipment: Cable

Cable Rear Pulldown

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

Seated Cable Row

Equipment: Cable, Full Gym

Seated Cable Row

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

Cable Straight Arm Pulldown

Lever T-Bar Row

Equipment: Full Gym, Machine

Lever T-Bar Row

Dumbbell Row

Equipment: Dumbbells, Full Gym

Dumbbell Row

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

Bent Over Dumbbell Row

Reverse Grip Barbell Row

Equipment: Barbell, Full Gym

Reverse Grip Barbell Row

Deadlift

Equipment: Barbell, Full Gym

Deadlift

Barbell Pullover

Equipment: Barbell, Full Gym

Barbell Pullover

Reverse grip Pull-up

Equipment: Full Gym, Machine

Reverse grip Pull-up

V-bar Lat Pulldown

Equipment: Cable, Full Gym

V-bar Lat Pulldown

Elbow Reverse Push-Up

Equipment: Full Gym, NO EQUIPMENT

Elbow Reverse Push-Up

Dumbbell Seated Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

Dumbbell Seated Neutral Wrist Curl

Barbell Reverse Wrist Curl

Equipment: Barbell, Full Gym

Barbell Reverse Wrist Curl

Barbell Reverse Curl

Equipment: Barbell, Full Gym

Barbell Reverse Curl

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

Seated Hammer Curl

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

Reverse Grip EZ-Bar Curl

Dumbbell Scott Hammer Curl

Equipment: Dumbbells, Full Gym

Dumbbell Scott Hammer Curl

Dumbbell Preacher Hammer (Scott) Curl

Equipment: Dumbbells, Full Gym

Dumbbell Preacher Hammer (Scott) Curl

Weighted Neutral Wrist Curl

Equipment: Dumbbells, Full Gym

Weighted Neutral Wrist Curl

Reverse Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

Reverse Wrist Curl

Squat

Equipment: Barbell, Full Gym

Squat

Leg Press

Equipment: Full Gym, Machine

Leg Press

Leg Curl

Equipment: Full Gym, Machine

Leg Curl

Seated Leg Curl

Equipment: Full Gym, Machine

Seated Leg Curl

Leg Extension

Equipment: Full Gym, Machine

Leg Extension

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bulgarian Split Squat

Lever Side Hip Abduction

Equipment: Full Gym, Machine

Lever Side Hip Abduction

Lever Side Hip Adduction

Equipment: Full Gym, Machine

Lever Side Hip Adduction

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اليوم الاول (صدر ،بطن )Arms