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D.zubayda 🌟
📏 الطول: 161 سم
⚖️ الوزن: 61 كغ
🎯 الهدف: مؤخرة بارزة + ظهر منحوت + أكتاف جمالية
⸻
🗓️ جدول تمرين أسبوعي (مقسّم لـ 5 أيام
اليوم
العضلات المستهدفة
التمارين
الاثنين
Glutes + Hamstrings
- Hip Thrust 4×12-10- Romanian Deadlift 4×10- Cable Kickbacks 3×15- Sumo Squat 3×12- Walking Lunges 3×20 خطوة
الثلاثاء
ظهر + أكتاف
- Lat Pulldown 4×12- Seated Row 3×12- One Arm Dumbbell Row 3×10 لكل جهة- Dumbbell Shoulder Press 3×12- Lateral Raises 3×15
الأربعاء
Glutes Isolation
- Glute Bridges 4×15- Banded Abduction 4×20- Step-ups (مع دمبلز) 3×12 لكل رجل-
Bulgarian Split Squat 3×10
الخميس
Core + Cardio
- Russian Twists 3×30- Leg Raises 3×20- Plank Hold 3×45ث- 20-30 دقيقة مشي مائل أو Stairmaster
الجمعة
أكتاف + ظهر علوي
- Arnold Press 4×10- Face Pulls 3×15- Rear Delt Fly 3×12- Upright Row 3×12- Back Extensions 3×15
📌 ملاحظات مهمة:
• الإحماء 5-10 دقائق قبل كل تمرين (مشي سريع أو مشي مائل).
• الاستطالة بعد كل تمرين (Stretching).
• استخدمي وزن متوسط إلى ثقيل مع تركيز على الأداء الصحيح.
• الغذاء مهم جداً لدعم التضخيم، خصوصاً للبنات يلي يبغون Glutes بارز
: مكملات المهمه
1. واي بروتين (Whey Protein) 2
2. كرياتين مونوهيدرات (Creatine Monohydrat
3. ماغنيسيوم Magnesium
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