برنامج كمال اجسام جنرال (عام) للمبتدئين و شرح بالصور

هذا ما يسمى ببرنامج جنرال او برنامج عام. و هو برنامج مخصص لمن لم يتمرن بالحديد من قبل. كما انه مناسب لمن انقطع عن تمارين الحديد لفترة طويلة حيث ان معظم التمارين تكون على اجهزة مما يضمن سهولة ادائها.

 و لكن سهولة اداء التمارين و بساطة البرنامج لا تعني ان تكون الحصة التدريبية نزهة. و لكن يجب زيادة الاوزان بشكل دوري و التمرين بشدة عالية حتى تستجيب عضلاتك.

فهذا البرنامج يقوي المفاصل و الاربطة و الاعصاب و العضلات و يهيئك للبرامج الاكثر تقدما.

البرنامج عبارة عن تمرينتين. تمرين أ و تمرين ب .

يتم اداء كل تمرين مرتين اسبوعيا , بمعنى انك ستذهب الى الجيم 4 مرات اسبوعيا. و يكون شكل الاسبوع كالتالي:

السبت : تمرين أ

الأحد: راحة

الاثنين : تمرين ب

الثلاثاء : راحة

الاربعاء : تمرين أ

الخميس : راحة

الجمعة : تمرين ب (او راحة , لا مشكلة في التمرين 3 مرات اسبوعيا)

جهاز ضغط الارجل او ال Leg Press

جهاز ضغط الصدر Chest Press Machine

تجديف بالطرمبة T-Bar Row

مرجحة باي بالبار Barbell Curls

سمانة واقف Standing Calves Raises

مرجحة ارجل خلفية Lying Leg Curls

سحب كابل للظهر Pulldowns

جهاز ضغط الكتف Shoulder Press Machine

ترايسبس بالكابل Triceps Rope Pressdowns

بطن بالكابل Cable Crunches

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4 Day Power Muscle Burn Workout Split

WORKOUT DESCRIPTION

Back in 1986 my mentor, Dr. Mike, taught me to train in multiple rep ranges. I was young, trusting and did what he said. After all, Dr. Mike was a big natural bodybuilder. And he was a professor. It just made sense to do what he said. Over the next 3 years I used his style of training and made amazing progress. I continued to use Dr Mike's training philosophies for nearly a decade, and they never let me down. This style of lifting made me big and strong. What more could you ask for?

This workout is based on the Dr. Mike system. I have tweaked it a bit over the years. I hope that you find some use for it, and if you do end up running it for 10+ years...well, feel free to make changes. No system is perfect unless you adapt it to your individual needs.

Dr. Mike was ahead of his time. He approached training routine design from a scientific standpoint in an era where everything was Weider Principles this and Weider Principles that. Simply stated, muscles tend to respond differently to different rep ranges. Dr. Mike believed that by training in all reasonable rep ranges, you could maximize muscle hypertrophy while boosting strength. This approach worked for me, and I hope it works for you.

For more information on the impact of rep ranges on hypertrophy, please read the article Hypertrophy and Muscle Growth.

For more information on the Power Muscle Burn training approach, please read:

• Power Muscle Burn 5 Day Powerbuilding Split. This 5 day split is for intermediate lifters who are hungry for rapid size and strength gains.
• Power Muscle Burn Bulking Diet And Supplement Plan. Ready to grow? It's time to get your bulk on! Maximize Power Muscle Burn training by following this diet and supplementation plan.
• Power Muscle Burn 3 Day Workout Split. Finally! A three day workout split variation for the wildly popular Power, Muscle, Burn muscle building system.

The Power Muscle Burn System

My Power Muscle Burn training system will help you build muscle and strength by focusing on three different training approaches, all used in the same workout. You will be performing the following types of sets for each muscle group:

1. Power. You will perform power sets to lead off the workout. Power sets are performed in the 3 to 5 rep range. Use the same weight for each of the sets. When you can perform 5 reps for all power sets, move up in weight. Major muscle groups will perform 2-4 power sets per workout, and minor muscle groups will perform 2 power sets per workout. Please note that for some minor muscle groups, power sets do not make sense, or they are not realistic. For example, it is difficult to perform extremely heavy resistance abdominal sets.
2. Muscle. Muscle sets are performed in the 6 to 12 rep range. Use the same weight for each of the sets. When you hit the upper rep limit of 12 for all muscle sets, move up in weight. Major muscle groups will perform 4-6 total muscle sets in each workout, using 2 different exercises. Minor muscle groups will perform 2-4 total muscle sets in each workout, using 1 to 2 exercises. You can also perform a single exercise for 3 sets.
3. Burn. You will perform 1-2 burn sets for each muscle group - generally using isolation movements. Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. How? Do as many reps as possible, then take a slight rest and perform more reps. Rest only long enough to regain the energy and willpower to perform 1 to 3 more reps. Keep pushing yourself through the pain until you hit 40 total reps. When you can hit 25+ reps from the start without stopping, add weight. Major muscle groups will utilize 2 burn sets, minor muscle groups will use 1-2 burn sets.

Power Muscle Burn Notes

• Failure - I do not recommend training to failure. Try to perform each set until you feel like you may fail on the next rep, then stop. It's ok if you occasionally fail on a set, but do not purposely try to train to failure on every set.
• Progression - You must have the goal of progressing on every set of every workout. Sets performed with a half-hearted effort are wasted. If you lack energy or are pressed for time, it's better to perform fewer quality sets then it is to waste sets.
• Splits - You can split this system numerous ways, but remember that training more then 4 days per week is generally not beneficial for natural bodybuilders. What is the best split? The one you will use and stick with.
• Small Tweaks - What if I don't like training in the 6 to 12 rep range, and want to train in the 6 to 10 rep range? Then train in the 6 to 10 rep range. What if I don't like training in the 3 to 5 rep range? Then train in the 4 to 6 rep range. 40 burn reps are too difficult!?Then aim for 30 burn reps. Note: small tweaks are ok, as long as you are using the core mechanisms of this program. Don't obsess about the details - obsess about moving weight and getting bigger!
• Alternating Exercises - It is not a bad idea to alternate exercises every other week. You can't possibly fit every exercise into every workout. For example: for muscle sets you could hit dumbbell bench presses one week and chest dips the next week.
• Total Sets - It is better to start with the minimal amount of sets, and build in to this routine by adding sets if you find you need more work.
• Calves - Please note that there are no power sets for calves. I am not convinced that calves respond effectively to lower rep training.
• Quads - If you love pain, you can do a single 20 rep set of squats for your quad burn work.

4 Day Power Muscle Burn Split

The 4 Day Power Muscle Burn split:

• Day 1 - Chest and Biceps
• Day 2 - OFF
• Day 3 - Quads and Hamstrings
• Day 4 - Shoulders and Triceps
• Day 5 - OFF
• Day 6 - Back, Calves and Abs
• Day 7 - OFF

Note: This is a sample template. Feel free to "swap" in any appropriate (and favorite) exercises.

Chest and Biceps
Chest
Exercise	Sets	Reps
Bench Press - Power	4	3 to 5
Incline Bench Press  - Muscle	2-3	6 to 12
Dumbbell Bench Press - Muscle	2-3	6 to 12
Dumbbell Flys - Burn	2	40
Biceps
Exercise	Sets	Reps
Pinwheel Curls - Power	2	3 to 5
Standing Barbell Curl  - Muscle	2-3	6 to 12
Cable Preacher Curl - Burn	1-2	40

Quads and Hamstrings
Quads
Exercise	Sets	Reps
Squat - Power	4	3 to 5
Leg Press  - Muscle	2-3	6 to 12
Front Squat - Muscle	2-3	6 to 12
Leg Press - Burn	2	40
Hamstrings
Exercise	Sets	Reps
Romanian Deadlift - Power	2-4	3 to 5
Romanian Deadlift or Leg Curl  - Muscle	2-3	6 to 12
Leg Curl - Burn	1	40

Shoulders and Triceps
Shoulders
Exercise	Sets	Reps
Seated Barbell Press - Power	4	3 to 5
Seated Arnold Press  - Muscle	2-3	6 to 12
Barbell Front Raise - Muscle	2-3	6 to 12
Dumbbell Lateral Raise - Burn	2	40
Triceps
Exercise	Sets	Reps
Closegrip Bench Press - Power	2	3 to 5
Seated French Press  - Muscle	2	6 to 12
EZ Bar Skullcrusher - Muscle	2	6 to 12
Cable Tricep Extension - Burn	1	40

Back, Calves and Abs
Back
Exercise	Sets	Reps
Deadlift - Power	2-4	3 to 5
Barbell Rows - Muscle	2-3	6 to 12
Lat Pull Down - Muscle	2-3	6 to 12
Seated Cable Row - Burn	2	40
Calves
Exercise	Sets	Reps
Seated Calf Raise - Muscle	2-3	10 to 15
45 Degree Calf Raise  - Burn	2	40
Abs
Exercise	Sets	Reps
**Perform Ab work of choice***

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Power Hypertrophy Upper Lower (P.H.U.L.) Workout

PHUL Notes:

1. Sets and Reps - When first beginning this program it is suggested to start with a lower amount of total volume until you become accustomed to the workload.
2. Failure - Failure is a tool that should not be abused. All sets should be completed with at least 1 rep "left in the tank." Meaning you should struggle to complete your heavier sets, but not to the point where you're unable to get your goal reps.
3. Exercise Selection - Main compounds should remain unchanged, however substitutions can be made for like exercises if desired.
4. Abdominals - Ab work can be done at the end of training or on off days.

PHUL Schedule:

• Day 1: Upper Power
• Day 2: Lower Power
• Day 3: Off
• Day 4: Upper Hypertrophy
• Day 5: Lower Hypertrophy
• Day 6: Off
• Day 7: Off

Day 1
Upper Power
Exercise	Sets	Reps
Barbell Bench Press	3-4	3-5
Incline Dumbbell Bench Press	3-4	6-10
Bent Over Row	3-4	3-5
Lat Pull Down	3-4	6-10
Overhead Press	2-3	5-8
Barbell Curl	2-3	6-10
Skullcrusher	2-3	6-10

Day 2
Lower Power
Exercise	Sets	Reps
Squat	3-4	3-5
Deadlift	3-4	3-5
Leg Press	3-5	10-15
Leg Curl	3-4	6-10
Calf Exercise	4	6-10

Day 4
Upper Hypertrophy
Exercise	Sets	Reps
Incline Barbell Bench Press	3-4	8-12
Flat Bench Dumbbell Flye	3-4	8-12
Seated Cable Row	3-4	8-12
One Arm Dumbbell Row	3-4	8-12
Dumbbell Lateral Raise	3-4	8-12
Seated Incline Dumbbell Curl	3-4	8-12
Cable Tricep Extension	3-4	8-12

Day 5
Lower Hypertrophy
Exercise	Sets	Reps
Front Squat	3-4	8-12
Barbell Lunge	3-4	8-12
Leg Extension	3-4	10-15
Leg Curl	3-4	10-15
Seated Calf Raise	3-4	8-12
Calf Press	3-4	8-12

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