Name: Abdelrahman Nabil Target: Hypertrophic R

Name: Abdelrahman Nabil Target: Hypertrophic Rest : 1, min ⸻ 🔹 Day 1 – صدر + تراي 1. Barbell Bench Press – 4 × 10 2. Incline Dumbbell Press – 4 × 10 3. Chest Press Machine – 4 × 10 4. Push Ups – 2 × failure 5. Triceps Overhead Dumbbell Extension – 4 × 10 🔹 Day 2 – ظهر 1. Lat Pulldown (Wide Grip) – 4 × 10 2. Seated Row (Close Grip) – 4 × 10 3. One Arm Dumbbell Row – 4 × 10 4. Face Pull + Shrugs – 4 × 10 5. DB shrugs 6. Hyperextension – 4 × 10 (Finisher) 🟡 Day 3 –core + كتف 1. Band Shoulder Internal & External Rotation – 3 × 15 (إحماء / تفعيل العضلات الصغيرة) 2. Barbell Shoulder Press – 4 × 10 3. Dumbbell Lateral Raise – 4 × 10 4. Front Raise (Plate) – 4 × 10 5. Rear Deltoid Fly – 4 × 10 Core : 1- dead bug – 3 × 15 2-Hanging Leg Raise– 3 × 15 3- plank – 1,min 4- side plank 1,min 🟢 Day 4 – رجل 1. Squat – 4 × 10 2. Leg Press – 4 × 10 3. Romanian Deadlift – 4 × 10 4. Leg Curl – 4 × 10 5. Leg Extension – 4 × 10 6. Add Machine – 4 × 10 7. Standing Calf Raise – 4 × 15 🟣 Day 5 – بطن + ذراع باي: 1. Barbell Curl – 4 × 10 2. Incline Dumbbell Curl – 4 × 10 3. Hammer Curl – 4 × 10 تراي: ‏4. DB Kickback (Single Arm) – 4 × 10 ‏5. Rope Pushdown – 4 × 10 ‏6. Overhead Dumbbell Extension – 4 × 10 بطن (Abd) 1- crunch ( tara )– 3 × 15 2- leg raise – 3 × 15 3- Russion Twist ( tara)– 3 × 15