Programme la marla gym
(30 min cardio= 15 min swimming fike tbadle ben hek hek w iza heba) (made by coach
aldo💪🏻)
Day 1 : balche be 35 min treadmill w rja3e wara ma tkhalse rouhe 3mele squats be
axe fade aw rouhe 3al machine yale ma fiya wazen (day 1 ma tkatre cadio ya2ano
glutes be ta3eb)

byeje chakla hek ma thote wazen

Badik tkoune be hal position ta ta3mle squats eltelik ma thote wazen ya2ano iza
bta3mle form ghalat ma3 wazen t2il ensa wad3e dahrik 3mele 4 sets be awal tnen
3mele 15 squat w be 3 w 4 set 3mele 12 squats hala2 fi machine tenye lal glutes ma
l2it soura gher ha

badik ta3mle kel ejer wahda 3 sets 12 reps kel ejer
Day 2 : 45 min cardio 20 stair master iza fina mena hayde l metel daraj w l 25 min
l be2yin 3mele chou ma bedik
Day 2 houwe legs lezem ta3mle abduction adduction

ha 3 sets men kel wehde 15 reps t2akade iza 3andik bel gym fi mena 2 machine aw 1
btetraghlaj badik tzabtiya kif cheyfe bel soura iza hek (WAZEN KHAFIF 3ATOUL!!!!)
Waraha 3mele leg extension


3 sets 12 reps kamen ma ta2le wazen iza haseyte ba3d 3andik énergie 3mele calf
raiser (BONUS‼️
)

Byeje chakla hek aw fi mena seated Maba3ref 3andik bel gym iza mech seated zabte 3a
toulik w 3meliya 2 sets 18 reps
Day 3: 30 min cardio mech aktar ya2ano 3andik back w abs w chwey shoulders ta
te2dare aw 3mele 15 min swimming non stop badal 30 min cardio okk awal chi badna
nbalech houe back balche 3al pull down machine

(Sorry 3al soura ken 3amre chin9)
hek chi chakla metel manik cheyfe fi 3 handles kif ana la2eta bel soura w bel 3akes
w be hal tawile men kel wehde 3 sets 12 reps wazen khafif 3atoul rja3e rouhe 3a hal
machine

Ha lal abs 3 sets 12 reps w ekher chi iza ken 3andik energie

Ha lal ktef 3mele 2 sets 10 reps wazen khafif 3atoul
