midxx
25-01-2014, 07:23 PM
السلام عليكم ورحمة الله وبركاته اخواني هدا اول طلب لي في المنتدى مارايكم في التمارين التي اخترتها لكل عضلة هل هدا البرنامج جيد ادا لم يكن جيد ماهي التغييرات التي يجب القيام بها ار جو المساعدة وشكرا
Day 1
CHEST
Flat bench barbell press
Incline bench barbell press
Flat bench dumbell flye
Incline bench bumbell flye
Decline dumbell press
Dips
TRICEPS
Close grip bench press
Seated ez bar french press
Pushdowns
Ticeps kickbacks
Day2
BACK
Deadlifts
Bent over barbell row
Lat pulldowns
Back lat pulldowns
Seated cable row (close grip)
Good morning or back extension
BICEPS
Standing barbell curl
Concentration curl
Ez bar peacher curl
Hammer curl with dumbell
FOREARMS
Wrist curl
Reverse wrist curl
Day3
SHOULDERS
Seated barbell press (military press)
Dumbell front raise
Dumbell lateral raise
Behind th neck barbell press
Arnold dumbell press
Bent over lateral raise
TRAPS
Barbell shrugs
Dumbell shrugs
Upright row with barbell
Day 1
CHEST
Flat bench barbell press
Incline bench barbell press
Flat bench dumbell flye
Incline bench bumbell flye
Decline dumbell press
Dips
TRICEPS
Close grip bench press
Seated ez bar french press
Pushdowns
Ticeps kickbacks
Day2
BACK
Deadlifts
Bent over barbell row
Lat pulldowns
Back lat pulldowns
Seated cable row (close grip)
Good morning or back extension
BICEPS
Standing barbell curl
Concentration curl
Ez bar peacher curl
Hammer curl with dumbell
FOREARMS
Wrist curl
Reverse wrist curl
Day3
SHOULDERS
Seated barbell press (military press)
Dumbell front raise
Dumbell lateral raise
Behind th neck barbell press
Arnold dumbell press
Bent over lateral raise
TRAPS
Barbell shrugs
Dumbell shrugs
Upright row with barbell