الكابتن محمد عنتر

06/03/2026

Upper Body Workout 💪
1. Forward Raise – 3 sets of 12 reps (or 30 seconds each)
2. Dumbbell Bench Press – 3 sets of 10 reps (or 45 seconds each)
3. Seated Shoulder Press – 3 sets of 12 reps (or 30 seconds each)
4. Dumbbell Pullovers – 3 sets of 10 reps (or 40 seconds each)
5. Bicep Curls – 3 sets of 15 reps (or 30 seconds each)
6. Tricep Dip – 3 sets of 12 reps (or 40 seconds each)
7. Bent Over Row – 3 sets of 12 reps (or 30 seconds each)

02/03/2026

🔥 Arms & Abs Workout 🔥

Ready to level up your fitness? 💪 Try this killer combo of exercises that will target your arms and abs. Push yourself, feel the burn, and see the results! 👊

1️⃣ Side Plank Dumbbell Raise
2️⃣ Renegade Row
3️⃣ Plank Knee Tuck
4️⃣ Sit Up to Press
5️⃣ Woodchop
6️⃣ Legs Elevated Dumbbell Pullovers
7️⃣ Glute Bridge with Press

Give it your all! 🙌

23/02/2026

💪 Toned Shoulders Workout 💪

Level up your shoulder game with these powerful exercises! Incorporate these moves into your routine for a stronger, more defined upper body:
1. Barbell Overhead Press
2. Pushup Shoulder Tap
3. Front Raises
4. Rear Delt Fly
5. Lateral Raises
6. Band Pull Aparts

Train smart, stay strong, and see the results! 🔥💥

21/02/2026

Ready to sculpt that perfect b***y? 💪 These moves are your secret to a stronger, firmer, and shapelier lower body! Get in the gym and make it happen! 🔥
1. Banded Fire Hydrants
2. Banded Hip Thrusts
3. Bulgarian Lunges
4. Step Ups
5. Barbell Back Squats
6. Sumo Squat
7. Lunges

Try these moves in your next workout and feel the burn! 🔥

17/02/2026

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15/02/2026

Stay strong, stay focused, and keep crushing those goals! 🏆

13/02/2026

Boost Your Glutes & Lower Body Strength! 💪

Time to crush your workout and feel the burn! 🔥 Add these powerful exercises to your routine and see results:

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10/02/2026

Strong Core — Strong Body 💪🔥
6 moves. 1 goal: powerful abs.
Train hard. Stay consistent. Results will follow.

Mohamed Anter @أبرز المعجبين مصطفى عزب احمد محروس Boxing الكابتن محمد عنتر

08/02/2026

✅ Landmine Squat
✅ Goblet Squat
✅ Sumo Squat
✅ Lateral Lunge
✅ Skater Lunge

Get stronger, one rep at a time! 💥

05/02/2026

02/02/2026

29/01/2026

10 TOTAL ABS

1️⃣ Plank Shoulder Tap — 30 sec
2️⃣ Russian Twist — 30 sec
3️⃣ Leg Lowers — 30 sec
4️⃣ Mountain Climbers — 30 sec
5️⃣ Plank Rotations — 30 sec

🔁 3 Rounds
⏸ Rest 30–60