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@abdelrahim.alshammari1: #عبدالرحيم_الشمري #وزير_الزراعة #معالي_وزير_عبدالرحيم_الشمري

وزير الزراعة عبدالرحيم الشمري✅
وزير الزراعة عبدالرحيم الشمري✅
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Region: IQ
Thursday 12 November 2026 17:53:50 GMT
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fahad313008
ابو جندل :
سلام عليكم ريدن فزتم
2026-11-13 02:31:21
0
pjvz2008
♕آبہؤ آسہد آل شہمہر f16♕ :
التوفيق ان شاء الله
2026-11-12 18:02:16
0
laithadnanaltaie
ليث عٌدِنِآنِ آلَطّآئيِّ.Eng :
#تهانينا
2026-11-13 17:41:21
0
q._o92
عA𝓁𝒶𝒶𝓌𝒾♡ :
ونعم
2026-11-13 05:52:38
0
q__h10
علي ابن نذير :
والف نعم
2026-11-12 19:38:34
0
adham_aljboory
ادهام الصايل رنجي 💚 :
♥️♥️♥️
2026-11-12 17:55:33
0
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Frontal Plane Transverse Plane Sagital Plane done. Argument can be made to add direct erector work if they’re lagging but a hip hinge movement gets the job done well enough. Lat pulldown to start as lower lats are a priority. Pulldowns are just as stable as pullups and are easier to load ergo marginally better for hypertrophy in the long run. If you prefer weighted pull-ups there’s nothing wrong with that, at the end of the day the exercises you enjoy the most will be the ones to bring you the most gains. Pull with the outer pinky side of hands trying to bring elbows into hips don’t arch back or upper back takes over. The Humbler T-Bar row for transverse plane, pull with scapula not with arms. If a T-bar hurts your ribs / impairs your breathing do a seated machine row with chest support if it’s available. A transverse row will provide plenty of rear delt stimulus as well so you may want to do Kelso shrugs instead if you already do rear delts the same session as your back exercises. Single arm seated cable rows for sagital plane, actually unbelievable that my gym doesn’t have a good sagital row. Brace your free hand against knee for stability and bring working elbow to hip, imagine you’re dragging it across the floor. Very easy to end up ego lifting these, don’t arch your back and don’t lean over, keep it straight and bring your arm further back into the shortened position than you think you need to, as you’re likely not bringing it back as far as you’d assume. Once again on paper 6-8 rep range or even 4-6 is better but the vast majority of lifters (myself included) will have their form slowly deteriorate in that rep range; WE are NOT Clark Kent. Back movements are notorious for being executed incorrectly, the slightly higher rep range give you the grace to have picture perfect form. I do 2 sets of abs after every upper body related session, one set of crunches one set of leg raises. #backworkout #backday #bodybuilding #gymadvice #workoutroutine
Frontal Plane Transverse Plane Sagital Plane done. Argument can be made to add direct erector work if they’re lagging but a hip hinge movement gets the job done well enough. Lat pulldown to start as lower lats are a priority. Pulldowns are just as stable as pullups and are easier to load ergo marginally better for hypertrophy in the long run. If you prefer weighted pull-ups there’s nothing wrong with that, at the end of the day the exercises you enjoy the most will be the ones to bring you the most gains. Pull with the outer pinky side of hands trying to bring elbows into hips don’t arch back or upper back takes over. The Humbler T-Bar row for transverse plane, pull with scapula not with arms. If a T-bar hurts your ribs / impairs your breathing do a seated machine row with chest support if it’s available. A transverse row will provide plenty of rear delt stimulus as well so you may want to do Kelso shrugs instead if you already do rear delts the same session as your back exercises. Single arm seated cable rows for sagital plane, actually unbelievable that my gym doesn’t have a good sagital row. Brace your free hand against knee for stability and bring working elbow to hip, imagine you’re dragging it across the floor. Very easy to end up ego lifting these, don’t arch your back and don’t lean over, keep it straight and bring your arm further back into the shortened position than you think you need to, as you’re likely not bringing it back as far as you’d assume. Once again on paper 6-8 rep range or even 4-6 is better but the vast majority of lifters (myself included) will have their form slowly deteriorate in that rep range; WE are NOT Clark Kent. Back movements are notorious for being executed incorrectly, the slightly higher rep range give you the grace to have picture perfect form. I do 2 sets of abs after every upper body related session, one set of crunches one set of leg raises. #backworkout #backday #bodybuilding #gymadvice #workoutroutine

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