‫اﻫﻼ ﺑﻚ‬

‫ﻃﺎرق ﻣﺤﻤﻮد‬
 ‫اﻟﱪﻧﺎﻣﺞ اﻟﺘﺪرﻳﱯ‬
‫اﻟﻬﺪف ﻣﻦ اﻟﱪﻧﺎﻣﺞ إﻧﻨﺎ ﻧﺰود ﻟﻚ ﻧﺴﺒﺔ اﻟﻌﻀﻞ ﺑﺄﺳﺎﻟﻴﺐ ﻋﻠﻤﻴﺔ وﻋﻤﻠﻴﺔ ﺗﻮﻓﺮ ﻟﻚ اﻛﱪ‬
‫وﻗﺖ‬
‫و ﺟﻬﺪ ﻣﻤﻜﻦ وﻓﻲ ﻧﻔﺲ اﻟﻮﻗﺖ ﺗﻮﺻﻞ ﺑﻴﻬﺎ ﻻﻓﻀﻞ ﻧﺘﺎﺋﺞ ﻣﻄﻠﻮﺑﺔ۔‬

‫ﻫﻨﻬﺘﻢ ﺑﺎﻟﻠﻴﺎﻗﺔ ﺑﺘﺎﻋﺘﻚ واﻟﻠﻲ ﻫﺘﺴﺎﻋﺪك ﻓﻰ ﴎﻋﺔ اﻻﺳﺘﺸﻔﺎء ﻣﻦ اﻟﺘﻤﺮﻳﻦ‬

‫وإﻧﻚ ﺗﻮﺻﻞ ﻟـ ‪ level‬ﻓﻴﺘﻨﺲ ﻋﺎﻟﻲ ﻣﺶ ﺷﻜﻞ ﺣﻠﻮ ﺑﺲ۔‬

‫ﻫﻨﻬﺘﻢ ﺑﺘﻤﺎرﻳﻦ اﻟﻤﺮوﻧﺔ وﺷﺪة اﻟﺘﻤﺮﻳﻦ۔‬

‫ﻛﻞ دا ﻫﻴﺒﻘﻲ ﻣﺤﺴﻮب ﺳﻌﺮاﺗﻪ و اﻟﱪوﺗﲔ و اﻟﻜﺎرب واﻟﻔﺎت وﻣﻀﺎﻓﺔ ﻟﻠﺪاﻳﺖ ﺑﺘﺎﻋﻚ‬
‫ﺑﺤﻴﺚ إن اﻟﺪاﻳﺖ ﻳﻜﻮن دﻗﻴﻖ ﺟﺪا ﺣﺴﺐ ﻣﺠﻬﻮدك اﻟﻴﻮﻣﻲ۔‬

‫ﻧﻈﺎم ﻣﺒﲏ ﻋﻠﻰ أﺣﺪث اﻻﺑﺤﺎث اﻟﻌﻠﻤﻴﺔ ﻫﺘﻼﻗﻲ اﻟﻤﺼﺎدر ﻣﻮﺟﻮدة۔‬

‫ﺑﺮﻧﺎﻣﺞ ﻣﺼﻤﻢ اﻧﻪ ﻳﻮﺻﻠﻚ ﻻﻓﻀﻞ ﻧﺴﺨﺔ رﻳﺎﺿﻴﺔ ﻣﻨﻚ ﺑﺪون أي ﻣﻨﺸﻄﺎت۔‬

‫ﻛﻞ اﻟﻤﻌﻠﻮﻣﺎت واﻟﺘﻔﺎﺻﻴﻞ اﻟﻜﺘﲑ ﺟﺪا ﻓﻲ اﻟﱪﻧﺎﻣﺞ ﻣﺼﻤﻤﺔ ﺑﺄﺑﺴﻂ ﺷﻜﻞ ﻟﻴﻬﺎ ﺑﺤﻴﺚ‬
‫ﺗﻘﺪر ﺗﻄﺒﻘﻬﺎ ﺑﻜﻞ ﺳﻬﻮﻟﻪ۔‬

‫داﺗﺎ ﺿﺨﻤﺔ ﺟﺪا ﻟﺘﻄﻮﻳﺮ اﻟﱪﻧﺎﻣﺞ اﻟﺨﺎص ﺑﻴﻚ ﻛﻞ اﻟﻠﻲ ﻣﺤﺘﺎﺟﻴﻨﻪ ﻣﻨﻚ ﻣﺠﻬﻮدك‬
‫واﺳﺘﻤﺮارك۔‬

‫ﺧﻄﺔ ﻛﺎﻣﻠﺔ ﻟﺘﻄﻮﻳﺮ ﺟﺴﻤﻚ ﻓﻲ اﻛﱰ ﻣﻦ اﺗﺠﺎﻩ ﴿ﻛﺘﻠﺔ ﻋﻀﻠﻴﺔ ‪ -‬ﻟﻴﺎﻗﺔ ‪ -‬ﻣﺮوﻧﺔ﴾‬
‫و ﻓﻲ ﻧﻔﺲ اﻟﻮﻗﺖ ﻣﺪروﺳﺔ اﻧﻬﺎ ﺗﻮﺻﻠﻚ ﻣﻦ ﻣﺴﺘﻮاك اﻟﺤﺎﻟﻲ ﻟﻤﺴﺘﻮى اﺣﱰاﻓﻲ۔‬
‫‪Workout Keys‬‬
‫‪Sets‬‬ ‫اﻟﻤﺠﺎﻣﻴﻊ اﻟﻤﻄﻠﻮﺑﻪ ﻣﻨﻚ ﻟﻜﻞ ﻋﻀﻠﻪ۔‬

‫‪Reps‬‬ ‫اﻟﻌﺪات اﻟﻤﻄﻠﻮﺑﻪ ﻣﻨﻚ ﻓﻲ اﻟﻤﺠﻤﻮﻋﻪ۔‬

‫‪RPE‬‬ ‫ﻫﴩﺣﻬﺎﻟﻚ ﺑﻄﺮﻳﻘﻪ ﺑﺴﻴﻄﻪ ﻫﻲ ﻋﺒﺎرﻩ ﻋﻦ ﺷﺪﻩ اﻟﺘﻤﺮﻳﻦ۔‬

‫ﻃﻴﺐ ‪ 9‬او ‪ 8‬ﻣﻌﻨﺎﻫﺎ اﻳﻪ؟‬

‫‪ 9‬ﻳﻌﲏ ‪ 90%‬ﻣﻦ ﺟﻬﺪك ﻓﻲ اﻟﺘﻤﺮﻳﻦ ﻳﻌﲏ ﻣﺎﺗﺠﺒﺶ اﺧﺮ ﻋﺪﻩ‬

‫‪ 8‬ﻳﻌﲏ ‪ 80%‬ﻣﻦ ﺟﻬﺪك ﻓﻲ اﻟﺘﻤﺮﻳﻦ ﻳﻌﲏ ﺗﺴﻴﺐ ﻋﺪﺗﲔ‬

‫ﻫﻴﻔﻴﺪك ﺑﺄﻳﻪ ﻟﻤﺎ ﺗﺘﻤﺮن ﺑﺎﻟﻨﻈﺎم دا؟‬

‫اﻻﺳﺘﺸﻔﺎء ﺑﺘﺎﻋﻚ ﻫﻴﻜﻮن اﴎع‬

‫ﻣﺶ ﻫﺘﺤﺲ ﺑﺄﻟﻢ ﻓﻲ ﻣﻔﺎﺻﻠﻚ زي اﻻول‬

‫اﻻﺳﺘﺸﻔﺎء ﻟﻤﺎ ﻳﺒﻘﻲ اﴎع دا ﻣﻌﻨﺎﻩ ان اﻟﻨﺘﺎﻳﺞ ﻫﺘﺒﻘﻲ اﴎع‬

‫‪Rest‬‬ ‫وﻗﺖ اﻟﺮاﺣﻪ ﺑﲔ ﻛﻞ ﻣﺠﻤﻮﻋﺔ۔‬

‫‪Techniques‬‬
‫‪NEGATIVE‬‬ ‫اﻻﻫﺘﻤﺎم ﺑﺎﻟﻌﺪة اﻟﺴﻠﺒﻴﺔ ﻧﺰول اﻟﻮزن ﻓﻲ ‪ 3‬ﺛﻮاﻧﻲ او اﻛﱶ۔‬

‫‪Drop set‬‬ ‫اﺧﺮ ﻣﺠﻤﻮﻋﺔ ﻋﻨﺪك ﺑﻌﺪ ﻣﺎﺗﺨﻠﺼﻬﺎ ﺣﻂ ﻧﺺ اﻟﻮزن و ﻫﺎت‬

‫اﺧﺮك ﻣﻦ ﺗﺎﻧﻲ ﺑﻌﺪﻫﺎ ﻋﻠﻄﻮل‬
 ‫ﻣﻠﺤﻮﻇﺎت‬
‫اﻟﺘﺴﺨﲔ ﺟﻴﺪا ﻋﻦ ﻃﺮﻳﻖ اﻟﻤﺸﺎﻳﺔ ﻟﻤﺪة ‪ 5‬دﻗﺎﺋﻖ ﻋﻠﻲ ﴎﻋﺔ ﻣﺘﻮﺳﻄﺔ ﺛﻢ ﻣﻊ ﺑﻌﺾ‬
‫اﻻﺳﱰﻳﺘﺸﺎت وﺗﺴﺨﲔ اﻷذرع واﻷﻛﺘﺎف ﺟﻴﺪا ً ﻟﺘﺠﻨﺐ اﻷﺻﺎﺑﺎت۔‬

‫ﻓﻲ ﺣﺎﻟﺔ ﻋﺪم اﺳﺘﻄﺎﻋﺘﻚ اداء ﺗﻤﺮﻳﻦ ﻳﻤﻜﻨﻚ اﻟﺴﺆال ﻋﻦ اﻣﻜﺎﻧﻴﺔ ﺗﻐﻴﲑﻩ ﻟﺘﻤﺮﻳﻦ اﺧﺮ‬
‫ﻣﻨﺎﺳﺐ ﻟﻚ۔‬

‫اﻟﺘﻤﺎرﻳﻦ اﻟﺤﺮﻩ اﻟﻤﺮﻛﺒﺔ ﻣﺜﻞ اﻟﻀﻬﺮ ﺑﺎﻟﺒﺎر او اﻟﺼﺪر ﺑﺎﻟﺒﺎر او اﻻﺳﻜﻮات او اﻻﻛﺘﺎف ﺑﺎﻟﺒﺎر‬
‫واﻗﻒ ﻛﻠﻬﻢ ﺗﻤﺎرﻳﻦ ﺣﺮﻩ ﻣﺮﻛﺒﺔ ﺗﺸﻐﻞ ﻋﻀﻼت اﻟﺒﻄﻦ ﺑﻘﻮة ﻋﻨﺪ اﻻداء اﻟﺼﺤﻴﺢ ﻟﻬﺎ۔‬

‫اﻻوزان ﻟﻴﺴﺖ ﻛﻞ ‪ ‬۔۔ اﻻداء اﻟﺼﺤﻴﺢ واﻟﻤﺪي اﻟﺤﺮﻛﻲ اﻟﻜﺎﻣﻞ ﺛﻢ ﺑﻌﺪﻫﺎ ﺗﺄﺗﻲ اﻻوزان‬

‫ﻻ ﺗﻨﴘ ﴍب ﻣﺎﻻ ﻳﻘﻞ ﻋﻦ ﻟﱰ ﻣﺎء اﺛﻨﺎء اﻟﺘﻤﺮﻳﻦ‬

‫اﺗﻤﺮن ﺑﱰﻛﲒ وﻫﺪوء ﺑﺪون ﴎﻋﺔ ﻓﻲ اﻟﻌﺪات وﺷﺎﻫﺪ ﻓﻴﺪﻳﻮﻫﺎت اﻟﺘﻤﺮﻳﻦ ﻗﺒﻞ اﻟﺒﺪء‬
‫‪Schedule‬‬
‫‪Saturday‬‬ ‫‪full body / Day 1‬‬

‫‪Sunday‬‬ ‫‪Rest‬‬

‫‪Monday‬‬ ‫‪full body / Day 2‬‬

‫‪Tuesday‬‬ ‫‪Rest‬‬

‫‪Wednesday‬‬ ‫‪full body / Day 3‬‬

‫‪Thursday‬‬ ‫‪Rest‬‬

‫‪Friday‬‬ ‫‪Rest‬‬

‫ﻳﺠﺐ اﻻﻟﱱام ﺑﱰﺗﻴﺐ اﻷﻳﺎم اذا ﻟﻢ ﻳﻜﻦ ﻓﻲ اﻹﻣﻜﺎن ﻓﻠﻴﺲ ﻫﻨﺎك‬

‫ﻣﺸﻜﻠﺔ‪ ،‬ﺑﻤﻌﲏ إذا ﻛﺎن اﻟﻴﻮم ﺗﻤﺮﻳﻦ اﻟﻴﻮم اﻷول و ﻟﻜﻦ ﻟﻢ ﺗﺘﻤﺮن‬
‫ﺳﻮف ﺗﺮﺣﻞ ﻳﻮم اﻟﺘﻤﺮﻳﻦ اﻷول ﻟﻠﻴﻮم اﻟﺘﺎﻟﻲ ﻟﻠﺤﻔﺎظ ﻋﻠﻲ ﺗﺮﺗﻴﺐ‬
‫۔اﻟﺠﺪول‬
Week 1 Day 1
FULL BODY
1. Barbell Flat Chest Press

SETS REPS RPE REST TECHNIQUE

3 10 9 1 MIN ---

2. Wide Grip Lat Pulldown

SETS REPS RPE REST TECHNIQUE

3 12 9 1 MIN ---
3. Dumbbell Shoulder Press

SETS REPS RPE REST TECHNIQUE

3 10 9 1 MIN ---

4. Dumbbell Incline Bench Press

SETS REPS RPE REST TECHNIQUE

3 12 9 1 MIN ---
5. Seated Cable Row

SETS REPS RPE REST TECHNIQUE

3 10 9 1 MIN ---

6. Leg Press Male

SETS REPS RPE REST TECHNIQUE

3 10 9 1 MIN ---
7. Standing Alternating Dumbbell Curl Male

SETS REPS RPE REST TECHNIQUE

3 12 9 1 MIN ---

8. Single Dumbbell Overhead Triceps Extension Male

SETS REPS RPE REST TECHNIQUE

3 12 9 1 MIN ---
Week 1 Day 2
FULL BODY
1. Leg Extension

SETS REPS RPE REST TECHNIQUE

3 15 9 1 MIN ---

2. Smith Machine Squat

SETS REPS RPE REST TECHNIQUE

3 10 9 1 MIN ---
3. Hammer strength incline Chest press

SETS REPS RPE REST TECHNIQUE

3 12 9 1 MIN ---

4. Wide Seated Row

SETS REPS RPE REST TECHNIQUE

3 12 9 1 MIN ---
5. Side Laterals to Front Raise

SETS REPS RPE REST TECHNIQUE

3 12 9 1 MIN ---

6. Single Arm Cable Bicep Curl

SETS REPS RPE REST TECHNIQUE

3 12 9 1 MIN ---
7. Tricep Kickback Dumbbell

SETS REPS RPE REST TECHNIQUE

3 12 9 1 MIN ---

8. Abs Ab Crunch Machine

SETS REPS RPE REST TECHNIQUE

3 15 9 1 MIN ---
Week 1 Day 3
FULL BODY
1. Underhand Lat Pull Down Male

SETS REPS RPE REST TECHNIQUE

3 12 9 1 MIN ---

2. Dumbbell Lateral Raise Male

SETS REPS RPE REST TECHNIQUE

3 12 9 1 MIN NEGATIVE
3. Barbell Incline Bench Press

SETS REPS RPE REST TECHNIQUE

3 10 9 1 MIN ---

4. Leg Curl Male

SETS REPS RPE REST TECHNIQUE

3 12 9 1 MIN ---
5. Machine Row

SETS REPS RPE REST TECHNIQUE

3 12 9 1 MIN ---

6. Machine fly

SETS REPS RPE REST TECHNIQUE

3 12 9 1 MIN ---

Notes
‫ﻟﻮ اﻟﺠﻬﺎز ﻣﺶ ﻣﻮﺟﻮد ﺑﻨﻔﺲ اﻟﺸﻜﻞ ﻫﺘﻠﻌﺐ ع ﺟﻬﺎز اﻟﻔﺮاﺷﺔ اﻟﻌﺎدي‬
7. Hammer Curls

SETS REPS RPE REST TECHNIQUE

3 12 9 1 MIN Drop set

8. Dumbbell SkullCrusher

SETS REPS RPE REST TECHNIQUE

3 12 9 1 MIN ---