:
حرکت تعداد
Incline Chest Dumbbell Press 4×10
Smith Machine Bench Press + Machine Bench Press 4×(12+12)
Downward Cable Crossover 4×15
Dumbbell One Arm Triceps Extension 4×10
seated one dumbbell overhead triceps extension with two hands 4×10
Triceps push down 4×10
V-Bar Pulldown 4×12
Elevated Cable Rows 4×12
:
حرکت تعداد
Standing Low-Pulley Deltoid Raise 4×10
shoulder dumbbell press 4×10
Machine Shoulder (Military) Press 4×10
bent raise shoulder 4×12
Dumbbell Shrug 4×15
biceps dumbbell curl 4×10
Biceps Barbell Curl 4×10
One Arm Dumbbell Preacher Curl 4×12
:
حرکت تعداد
Leg Extensions 4×12
Dumbbell Squat To A Bench 4×15
leg press machine 4×10
Plie Dumbbell Squat 4×15
Lying Leg Curls 4×10
single leg curl 3×15
:
حرکت تعداد
Abdomen crunch machine 3×20
cable seated crunch 3×20
seated waist twist 3×80