برامج تمارين ظهر لافضل اللاعبين الذين يمتلكون عضلات ظهر قوية جدا

برامج تمارين ظهر لافضل اللاعبين الذين يمتلكون عضلات ظهر قوية جدا

تمرين الظهر الخاص باللاعب

DORIAN YATES’ BACK WORKOUT

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التمارين

1. Hammer Strength pulldowns: 1 set of 8-10 reps

temple-of-strength-2
2. Underhand barbell rows: 1 set of 8-10 reps

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3. Hammer Strength one-arm rows: 1 set of 8-10 reps

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4. Seated cable rows: 1 set of 8-10 reps

Seated_Low_Cable_Row
5. Back extensions: 1 set of 10-12 reps

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6. Deadlifts: 1 set of 8 reps

wide-grip-deadlift


تمرين فليكس ويلير

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التمارين

1. Chins: 4 sets of 10-12 reps

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2. Seated Cable Rows: 4 sets of 10-12 reps

Seated_Low_Cable_Row
3. One-arm dumbbell rows: 4 set of 10-12 reps

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4. Back extensions: 4 sets of 10-12 reps

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LEE HANEY’S BACK WORKOUT

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التمارين

1. T-bar rows: 4 sets 6-8 reps

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2. Barbell rows: 4 sets 8-10 reps

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3. Wide-grip pulldowns: 4 sets 10-12 reps

Wide-Grip_Lat_Pulldown

4. Chins: 3 sets of 6-8 reps

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5. Seated cable rows: 3 sets of 8-10 reps

Seated_Low_Cable_Row


KAI GREENE’S BACK WORKOUT

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التمارين

1. Hammer Strength pullovers: 3 sets 10 reps*

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2. Hammer Strength pulldowns: 3 sets 10 reps*

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3. Front pulldowns: 4 sets 10 reps*

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4. T-bar rows: 3 sets of 10 reps*

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5. Barbell rows: 4 sets of 10-15 reps*

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6. One-arm dumbbell rows: 4 sets of 10 reps

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7. Back extensions: 3 sets of 20-30 reps (bodyweight0

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8. Deadlifts: 2 sets of 20-30 reps

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PHIL HEATH’S BACK WORKOUT

Phil-Heath-Back-Workout

التمارين 

1. Front Pulldown: 3-4 sets 10-12 reps

Wide-Grip_Lat_Pulldown

2. Underhand barbell row: 3-4 sets 10-12 reps

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3. High pully row: 3-4 sets 10-12 reps

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4. T-bar row: 4 sets 12 reps

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5. Seated cable row: 7 sets 10-12 reps*

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6. Pulover: 3 sets of 15-20 reps

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7. Shrug: 3 sets of 15-20 reps

How-To-Do-Dumbbell-Shrugs


RONNIE COLEMAN’S BACK WORKOUT

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التمارين

THICKNESS WORKOUT
1. Deadlifts: 4 sets 6-12 reps

wide-grip-deadlift

2. Barbell rows: 3 sets 10-12 reps

supinated_b_o_row

3. T-bar rows: 3 sets 10-12 reps

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4. 1-arm dumbbell row: 3 sets of 10-12 reps

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WIDTH WORKOUT
1. Barbell rows: 5 sets 10-12 reps

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2. Seated cable row: 4 sets of 10-12 reps

Seated_Low_Cable_Row

3. Lever machine pulldown: 3 sets of 10-12 reps

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4. Front pulldown (underhand): 3 sets of 10-12 reps

Wide-Grip_Lat_Pulldown


استمتع بتمرينك مع

يلا ميوزيكا

برامج تمارين ظهر لافضل اللاعبين الذين يمتلكون عضلات ظهر قوية جدا تمرين الظهر الخاص باللاعب DORIAN YATES' BACK WORKOUT التمارين 1. Hammer Strength pulldowns: 1 set of 8-10 reps 2. Underhand barbell rows: 1 set of 8-10 reps 3. Hammer Strength one-arm rows: 1 set of 8-10 reps 4. Seated cable rows: 1 set of 8-10 reps 5. Back extensions: 1 set of 10-12 reps 6. Deadlifts: 1 set of 8 reps تمرين فليكس ويلير التمارين 1. Chins: 4 sets of 10-12 reps 2. Seated Cable Rows: 4 sets of 10-12 reps 3. One-arm dumbbell rows: 4 set of 10-12…

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