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‫ملتي فيتامين‪:‬‬
‫اوميجا ‪: 3‬‬
‫‪ 1‬جرعة مع الوجبة األولى‬
‫‪ 1‬جم مع الوجبة األولى و الثالثة‬
‫ايزو بروتين‪:‬‬
‫‪ 1‬سكوب بعد التمرين‬
‫ال‪-‬كارنتين ‪:‬‬
‫‪ 1.5‬جم على الريق و ‪ 1.5‬جم قبل التمرين‬
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-
Incline Chest
press Smith
3
10-15
30-45
CHEST
PRESS
MCHINE
3
10-15
30-45
Butterfly
machine
3
10-15
30-45
machine
Shoulder Press
machine
ROPE CABLE
PUSH DOWN
GRIP
PUSHDOWN
3
10-15
30-45
3
10-15
30-45
3
10-15
30-45
Crunches
4
25
30-45
Leg raise
Crunches
5
25
30-45
Side
Crunches
5
15
30-45
Stretch using anchor
(wall ,pole )
Kneeling chest stretch
Double arm stretch chest
with arms behind back
Arm Down Rotator
Stretch
Standing Reverse
Shoulder Stretch
Across Chest Shoulder
Stretch
Elbow Extensor Anconeus
Stretch
Reaching Down Triceps
Stretch
Overhead Triceps Stretch
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BACK PULL
3
10-15
30-45
Row machine
3
10-15
30-45
SEATED ROW
CLOSE-GRIP
3
10-15
30-45
DOWN CLOSE
GRIP
Reverse
butterfly
Shrug front
Biceps Cable
curl
3
10-15
30-45
3
10-15
30-45
3
10-15
30-45
Cable
Standing
Wrist Curl
5
15
30-45
Warming-up in Lunge
(seven)
One arm Lat Stretch
Upper Back Stretch
Elbow Supination - Pronation Supination Suspension Stretch Arms Stretch On A Support
Forearm Stretch
"
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Squats
LEG
EXTENSION
LEG PRESS
WIDE POSITION
3
10-15
30-45
3
10-15
30-45
3
10-15
30-45
Lever Seated
leg curl
Lying leg curl
Standing calves
machine
Seated calves
machine
3
10-15
30-45
3
10-15
30-45
3
10-15
30-45
3
10-15
30-45
Crunches
4
25
30-45
Leg raise
Crunches
5
25
30-45
Side
Crunches
5
15
30-45
Seated Single Leg
Hamstring Stretch
Supported One Leg
Standing stretch
Single Leg Calve Stretch
Chest press
Machine
3
10-15
30-45
Chest fly
machine
3
10-15
30-45
SHOULDER
PRESS
machine
3
10-15
30-45
DB front
raise
horizontal
Db side
laterals
Triceps
kickbacks
3
10-15
30-45
3
10-15
30-45
3
10-15
30-45
Crunches
4
25
30-45
Leg raise
Crunches
5
25
30-45
Side
Crunches
5
15
30-45
Stretch using anchor
(wall ,pole )
Kneeling chest stretch
Double arm stretch chest
with arms behind back
Arm Down Rotator
Stretch
Standing Reverse
Shoulder Stretch
Across Chest Shoulder
Stretch
Elbow Extensor Anconeus
Stretch
Reaching Down Triceps
Stretch
Overhead Triceps Stretch
Wide grip lat
pull down
3
10-15
30-45
BACK HIGHROW
3
10-15
30-45
10-15
30-45
Hyperextensi
on
3
high cable
face pull
Rear delt
3
10-15
30-45
DUMBBELL
SHRUGS
3
10-15
30-45
Biceps
preacher
curls - single
arm DB
3
10-15
30-45
Cable
Standing
Wrist Curl
5
15
30-45
Warming-up in Lunge
(seven)
One arm Lat Stretch
Standing Hamstrings and
Back Stretch
Elbow Supination - Pronation Supination Suspension Stretch Arms Stretch On A Support
Forearm Stretch
Hack Squats
3
10-15
30-45
Leg Curl
3
10-15
30-45
Wide Leg
press
3
10-15
30-45
Hip abductor
3
10-15
30-45
Leg
extension
3
10-15
30-45
Standing
Calves
machine
3
10-15
30-45
in
Seated
Calves
Machine
3
10-15
30-45
Crunches
4
25
30-45
Leg raise
Crunches
5
25
30-45
Side
Crunches
5
15
30-45
Seated Single Leg
Hamstring Stretch
Supported One Leg
Standing stretch
Single Leg Calve Stretch
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