:
حرکت تعداد
Incline Chest Dumbbell Press 4×10
chest flyes 4×10
Downward Cable Crossover 4×12
Dumbbell One Arm Triceps Extension 4×10
Lying Dumbbell Tricep Extension 4×10
Bench Dips 3×max
Wide-Grip pull downs Behind The Neck 4×12
back single dummbell 4×12
Standing Bicep Cable Curl 4×10
Biceps Barbell Curl 4×10
:
حرکت تعداد
Standing Low-Pulley Deltoid Raise 4×10
Machine Shoulder (Military) Press 4×10
bent raise shoulder 4×10
trap dumbbell 3×15
Leg Extensions 4×12
dumbbell single squat 4×12
pile 4×15
Lying Leg Curls 4×12
stiff leg dead lift 3×15
:
حرکت تعداد
cable seated crunch 4×20
abs plank 3×max