@wl_1448: #السعودية🇸🇦 #اليمن #اكسبلور #ترند #هاشتاق

الشاعر وليد 515💛🖤🐅

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Tuesday 06 October 2026 03:18:44 GMT

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Comments

q7rx7 :

مشهد لن ينسا

2026-10-06 07:51:05

10

user2969432613908 :

لا إله إلا الله محمد رسول الله..نصر الله بيوته المحرمه المقدسه والطاهره واخذل الله اعدائه وأعداء دينه والآخره اشد عذاب

2026-10-06 07:03:17

7

علي :

سبحان الله

2026-10-06 06:40:53

5

أبو فهد الرشيدي 🇸🇩🇸🇦🇸🇦 :

الحمدلله رب العالمين اللهم احفظ المملكه العربيه السعوديه العظمى والملك والامير والجيش والشعب والوطن الغالي

2026-10-06 08:12:50

6

بلسم وفاء :

سبحان المعز المذل

2026-10-06 03:27:32

5

بنت الآنسي🇾🇪🌟🇸🇦 :

اللهم لك الحمد والشكر

2026-10-06 05:30:31

4

العتيبي :

الله لايرحمهم اعطوهم النارهولا ء حتى البحر حرام فيهم حتى الاسماك خطر لحمهم علها بتموت

2026-10-06 07:06:35

4

h :

سبحانه جلا شانه

2026-10-06 07:32:32

1

عادل الصالحي :

سبحانه

2026-10-06 05:27:02

2

ابو احمد :

سبحان الله والحمد لله

2026-10-06 06:20:42

2

✈️👑ام ادهم 👑✈️🕋🕌🇸🇦 :

اللهم إنا نسألك الهدى والتقى والعفاف والعافية والغنى، ونسألك من الخير كله عاجله وآجله، ونعوذ بك من الشر كله عاجله وآجله اللهم أصلح لنا ديننا ودنيانا وآخرتنا، واغفر لنا ولوالدينا وللمسلمين أجمعين اللهم ارزقنا رزقًا طيبًا، وبارك لنا في أعمارنا وأعمالنا، واشفِ مرضانا، وارحم موتانا،

2026-10-06 03:29:52

2

لحالي احلالي :

2026-10-06 05:32:05

2

استغفرالله واتوب اليك :

💚❤️❤️❤️

2026-10-06 06:10:40

1

امول 🇸🇦 :

سبحان الله

2026-10-06 05:27:32

1

الفارقه :

2026-10-06 05:50:00

1

ABDULLAH :

2026-10-06 05:19:24

1

h :

اللهم انت ربي لااله إلا انت خلقتني وانا عبدك ونا على عهدك ووعدك ماستطعت اعوذبك من شر ماصنعت وابوء لك بنعمتك علي وابوء بذنبي فاغفرلي فإنهو لا يغفر الذنوب إلا أنت

2026-10-06 07:35:43

1

مجهول :

2026-10-06 06:09:37

1

احمد الدراجي :

2026-10-06 12:56:51

0

سارهـ الشهري | 𝑺𝒂𝒓𝒂𝒉💜 :

الله يرد كيدهم في نحورهم

2026-10-06 12:37:23

0

اللهم بك أستعين وعليك توكلت :

لااله الا الله الله اكبر

2026-10-06 12:41:28

0

jojo Alharbi. 🇸🇦💚🐳. :

حسبي الله ونعم الوكيل

2026-10-06 12:21:54

0

Omfahad ALGHAMDI :

2026-10-06 12:21:45

0

Omfahad ALGHAMDI :

2026-10-06 12:21:24

0

بنت الآنسي🇾🇪🌟🇸🇦 :

2026-10-06 05:30:34

0

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New to the gym and only able to train 3 days a week? Start here 🩷 You do not need a complicated routine or six gym days to make progress. A simple plan that you can repeat consistently will take you much further than constantly changing exercises. DAY 1 — UPPER BODY 💪 Lat pulldown Machine chest press Seated cable row Machine shoulder press Machine biceps curl This session trains your back, chest, shoulders, biceps, and triceps while helping you become comfortable with beginner-friendly machines. DAY 2 — LOWER BODY 🍑 Leg press Seated leg curl Leg extension Hip thrust Seated hip abduction Choose a manageable weight, keep your movements controlled, and focus on feeling the correct muscles working instead of rushing to lift heavier. DAY 3 — CORE 🔥 Machine crunch Captain’s chair knee raises Forearm plank Weighted Russian twists 45-degree back extensions A strong core is not only about visible abs. It supports your posture, balance, everyday movement, and form during bigger lifts. Begin with 3 working sets per exercise, rest around 60–120 seconds, and use a weight that allows you to complete every rep with good technique. When the top of the rep range starts feeling comfortable, gradually increase the weight. You could schedule it like this: Monday — Upper body Wednesday — Lower body Friday — Core Your exact days do not matter as much as giving yourself time to recover and staying consistent from week to week. Remember: you do not need to feel destroyed after every workout for it to count. Learn the movements, control each rep, track your progress, and give your body time to become stronger. Save this beginner split for your next gym week and send it to someone who has been nervous about starting 🤍 Track your workouts, daily activity, nutrition, and progress with 📲 Workit App. #beginnergymworkout #3dayworkoutsplit #gymbeginner #womensfitness #upperbodyworkout

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