Program Name :exercise program
Mr
تست امروز
:
| Exercises |
Sets & Reps |
| Lying Dumbbell Tricep Extension |
3×15 |
| T-Bar Row wide grip |
4×12 |
| pull up(behind the neck) |
4×max |
| Incline Chest Dumbbell Press |
3×12 |
| Incline Cable Chest Flye |
3×15 |
:
| Exercises |
Sets & Reps |
| Dumbbell Shrug + hummer dumbbell biceps curl |
3×(15+15) |
| Standing Bicep Cable Curl |
3×15 |
| Machine Shoulder (Military) Press |
3×12 |
| lat shoulder raise |
3×12 |
:
| Exercises |
Sets & Reps |
| Smith Machine Squat |
3×15 |
| lunges with dumbbell |
4×20 |
| lying glute bridge |
4×15 |
| Leg Extensions |
3×15 |