>>214488069
La kndkhol la salle knhez l bar wla dumbbells w kankhdm ta knskhf + 10-15min dyal cardio (chi yamat knt knmchi njri but mab9ach 3ndi lw9t fin) + kandrb 6 lbydat mnin kanrj3 l dar w nhar li makntrinich wlit kansom
ma3ndi 7ta hadaf mn ghir strength, haja whdz li kntrini 3la wdha semi-seriously hya olympic lifts (clean and jerk / snatch)
I avoid machines mn ghir la knt kntrini lats wla triceps pushdown wla cable curls