Routine exercises - برنامج التمارين


Chest - صدر

Upper

Upper		Incline Dumbbell Fly
Incline Dumbbell Fly		Incline Dumbbell Press
Incline Dumbbell Press		Incline Barbell Press
Incline Barbell Press		Incline Pushups
Incline Pushups		Cable Cross-Over Upper
Cable Cross-Over Upper

Middle

Middle		Dumbbells Flat Bench (press)
Dumbbells Flat Bench (press)		Dumbbell Squeeze Press
Dumbbell Squeeze Press		Dumbbell Flys
Dumbbell Flys		Flat Barbell Press
Flat Barbell Press		Push Ups
Push Ups		Cable Cross-Over Middle
Cable Cross-Over Middle

Lower

Lower		Decline Dumbbell Bench
Decline Dumbbell Bench		Decline Barbell Bench Press
Decline Barbell Bench Press		Chest Dips
Chest Dips		Decline Pushups
Decline Pushups		Cable Cross-Over Lower
Cable Cross-Over Lower


Bi - باي

Long Head

Long Head		Incline Dumbbells Curl
Incline Dumbbells Curl		Z-bar Narrow Grip Curls
Z-bar Narrow Grip Curls		Close Grip Cable Curls
Close Grip Cable Curls

Short Head

Short Head		Wide Grip Barbell Curl
Wide Grip Barbell Curl		Preacher Curls
Preacher Curls		Preacher Curl Machine
Preacher Curl Machine

Brachialis

Brachialis		Hammer Curlsre
Hammer Curlsre		Reverse Barbell Curl
Reverse Barbell Curl		Plate Curls
Plate Curls


Back - ظهر

Lats

Lats		Pulls Up
Pulls Up 		Dumbbell Row
Dumbbell Row		Pullover
Pullover		Chin Ups
Chin Ups		Wide Grips Pull Down
Wide Grips Pull Down

Middle

Middle		Barbell Rows
Barbell Rows		Cable Row
Cable Row		T-bar Row
T-bar Row		Machine Row
Machine Row

Lower

Lower		Hyper Extensions
Hyper Extensions		Rack Pulls
Rack Pulls		Deadlifts
Deadlifts


Tri - تراي

Long Head

Long Head		Dumbbell Kickbacks
Dumbbell Kickbacks		Overhead Dumbbell Extension
Overhead Dumbbell Extension		Lying Tricep Extension
Lying Tricep Extension		Skull Crusher
Skull Crusher

Lateral Head

Lateral Head		Rope Pushdown
Rope Pushdown		Straight Bar Pushdowns
Straight Bar Pushdowns		Diamond Pushdown
Diamond Pushdown		Tri Dips
Tri Dips

Medial Head

Medial Head		Reverse Grip Triceps Pushdown (underhand)
Reverse Grip Triceps Pushdown (underhand)		Close Grip Bench Press
Close Grip Bench Press 		Close Grip Dumbbell Press
Close Grip Dumbbell Press


Abs - آبس

Upper

Upper		Planks
Planks		Decline Crunches
Decline Crunches		Cable Crunches
Cable Crunches

Lower

Lower		Hanging Leg Raises
Hanging Leg Raises		Knee Raises
Knee Raises		Dragon Flag
Dragon Flag

Obliques

Obliques		Russian Twist
Russian Twist		Side Bends
Side Bends		Windshield Wipers
Windshield Wipers


Legs - رجلين

Quads

Quads		Dumbbell Lunge
Dumbbell Lunge		Leg Extension
Leg Extension		Sumo Deadlift
Sumo Deadlift		Bulgarian Split Squat
Bulgarian Split Squat		Back Squat
Back Squat		Leg Press
Leg Press

Hamstring

Hamstring		Romanian Deadlift
Romanian Deadlift		Lying Leg Curl
Lying Leg Curl		NHC
NHC

Glutes

Glutes		Hips Thrust
Hips Thrust		Pull Through
Pull Through		Barbell Glute Bridge
Barbell Glute Bridge

Calves

Calves		Seated Calf Raise
Seated Calf Raise		Standing Calf Raise
Standing Calf Raise


Shoulder - أكتاف

Front

Front 		Front Raises
Front Raises		Shoulder Press
Shoulder Press		Plate Front Raise
Plate Front Raise		Barbell Military Press
Barbell Military Press		Machine Press
Machine Press

Rare Delts

Rare Delts		Reverse Fly
Reverse Fly		Cable Face Pulls
Cable Face Pulls		Rear Delt Machine
Rear Delt Machine

Lateral Deltoid

Lateral Deltoid		Lateral Raises
Lateral Raises		Cable One-Arm Lateral Raise
Cable One-Arm Lateral Raise		Dumbbell One Arm Lateral Raise
Dumbbell One Arm Lateral Raise		Cable Upright Row
Cable Upright Row


Neck - رقبة

Neck

Neck		Neck
Neck


Forearm - سواعد

Forearm

Forearm		Barbell Wrist Curls Palms Up
Barbell Wrist Curls Palms Up