Eɣna alxidmăt n taɣissa n alxidmăt tan win tizarat d tin ammas s addobăt ad t-aɣeɣ 6 alwaqan daɣ issiban
Achal wa ezzaran (push): 5x5 bench press 3x8 Incline Bench Press 3x8 press wan s afalla 3x8-12 Triceps Pushdown 3x8-12 Triceps Extension superset s 3x8-12 Lateral Raise  Achal wan issin (assuhi): 1x5 Deadlift 3x8 Lat Pulldown 3x8 tišijrit n idagan 3x12-15 Face Pull 4x8-12 Curl wan tišijrit 4x8-12 Hammer Curl  Day 3 (izirwan): 2x5 Squat 3x8 Romanian Deadlift 3x8 Leg Press 3x8-12 Sit Leg Curl 3x8-12 əmik ən təmuqunt ən əmik ən təmuqunt  Achal wan 4: (assuhu) 5x5 press wan s afalla 3x8 Incline Bench Press 3x8 bench press 3x8-12 Triceps Pushdown 3x8-12 Triceps Extension superset s 3x8-12 Lateral Raise  Achal wan 5 (ad ej): 5x5 Bent Over Row 3x8 Lat Pulldown 3x8 tišangiwen n idagan 3x12-15 Face Pull 4x8-12 Curl wan tišijrit 4x8-12 Hammer Curl  Day 6 (izirwan): 2x5 Squat 3x8 Romanian Deadlift 3x8 Leg Press 3x8-12 Sit Leg Curl 3x8-12 əmik ən təmuqunt ən əmik ən təmuqunt