Ahmed M
Region: MR
Tuesday 14 July 2026 21:13:49 GMT
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hellweek20 :
day1 : push / pull : 6effective exercise rakez 3le compound exercises. Day2 : legs Rest for 1 day. day:3 push pull again day 4: core and legs If u can add one day for 30 minutes easy cardio zone 2 that would be nice General guidance : progressive overload, don’t skip any meal. , get enough carbs and protein go easy on calories deficit, 200 300kcal max. sleep well 7-8hrs per day get enough water ! And minimum 10.000 steps per day out of your workouts.
2026-07-16 17:56:17
1
07 :
4e program le 3ans machi 3lih nens7ak bih mn fr (push pull legs upper) lundi push mardi pull mercredi rest jeudi legs vendredi upper lbagi rest t2antreni 2fois par semaine we en plus resti 3jours 3lik bh mn fr
2026-07-16 04:27:32
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mo.jddu :
Upper lower walla anterior posterior 4o ysel7o le deux l 4jours
2026-07-14 21:34:20
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𝔊𝔯𝔦𝔣𝔣𝔦𝔱𝔥 :
Upper / lower x2 wla anterior / posterior x2
2026-07-14 21:18:48
1
S. :
Push pull leg push
2026-07-15 04:42:19
2
905 :
Push pull legs / Arnold split
2026-07-16 19:33:17
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Teyeb :
Customized upper lower for minimal nervous system fatigue
2026-07-14 22:23:25
1
7ssn :
UL/UL
2026-07-14 22:11:09
1
L. :
3adelhum 5 jours w 3adel 3 premier jours push pull leg 2 dernier jours push pull 2 jours pose
2026-07-14 21:16:29
1
صَ :
ezyn prgrm fbeod (full body every other day) nhar giss salle w nhar bde , prgrm mjnun la wtv gesem volumak tgsime sal7a w recovery ma lahi t3udlak mchkile nchlh
2026-07-15 12:26:46
1
AHMED | SHPOOV🏋🏽♀️ :
أول شيء قطع أي شي فيه سكر مضاف و الخبز أبيض وثاني شي 4 أيام في الأسبوع هو أزين نظام تكد تمشي أعليه العضلات ليهي تجبر أستشفاء أفضل أول يوم جزء علوي صدر+بايسبس+ترايسبس+كتف جانبي ثاني يوم جزء سفلي
2026-07-15 12:03:42
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M19 :
4 jours best split Upper/Lower X2 @MLY wel 5ti echgayel
2026-07-14 23:17:21
1
Yahfoudi Weung :
❤️❤️❤️
2026-07-15 10:42:00
1
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