Soul Fitness and Wellness

6-day PPL (Push, Pull, Legs) split program

1. መግፋት (Push)
Barbell Press: 4 x 8 (ለትከሻ/ደረት)
Weighted Dips: 3 x 10 (ለእጅ/ደረት)
Ball Slams: 3 x 10 (ለፈጣን ኃይል)
2. መሳብ (Pull)
Deadlift: 3 x 5 (ለጀርባና ሙሉ ሰውነት)
Pull-Ups: 4 x Max (ለጀርባና እጅ)
Farmer’s Carries: 3 x 40m (ለጥንካሬ)
3. እግር እና ኮር (Legs & Core)
Back Squats: 4 x 8 (ለእግር ጥንካሬ)
Split Squats: 3 x 10 (ለሚዛን)
Leg Raises/Plank: 3 x 15 (ABS)ለሆድ ጡንቻ
4. መግፋት (Push)
Barbell Press: 4 x 8 (ለትከሻ/ደረት)
Weighted Dips: 3 x 10 (ለእጅ/ደረት)
Ball Slams: 3 x 10 (ለፈጣን ኃይል)
5. መሳብ (Pull)
Deadlift: 3 x 5 (ለጀርባና ሙሉ ሰውነት)
Pull-Ups: 4 x Max (ለጀርባና እጅ)
Farmer’s Carries: 3 x 40m (ለጥንካሬ)
6. እግር እና ኮር (Legs & Core)
Back Squats: 4 x 8 (ለእግር ጥንካሬ)
Split Squats: 3 x 10 (ለሚዛን)
Leg Raises/Plank: 3 x 15 (ABS)ለሆድ ጡንቻ 🇪🇹

የተስተካከለ የሰዉነት ቅርፅ ለመገንባት የ 6 workout ይሄን ይመስላል።

ለworkout ሁሉም ሰዉ ሊከተላቸዉ የሚገብ 3ዋናዋና ነጥቦች

Soul fitness and wellness

consistency,proper form,recovery&nutrition

Gym እየሰራን ትክክለኝ ለዉጥ ለማምጣት ምን መደረግ አለበት ?
Soul Fitness & Wellness
A Place For All Your Needs
Lebu Commercial Centre, 2nd Floor

ከስፖርት በኃላ ልናደርጋቸዉ የሚገቡ 3 ነገሮች
Soul Fitness & Wellness
A Place For All Your Needs
Lebu Commercial Centre, 2nd Floor

Cardio doesn’t burn muscle if balanced
Soul Fitness & Wellness
A Place For All Your Needs
Lebu Commercial Centre, 2nd Floor