:
حرکت تعداد
Incline Chest Dumbbell Press 4×12
Dumbbell Chest Flyes 4×12
push up with high foot 3×max
Triceps push down 4×10
seated one dumbbell overhead triceps extension with two hands 4×10
Cable One Arm Tricep Extension(reverse grip) 4×12
Wide-Grip Lat Pulldown front of face 4×10
hammer strength iso row machine wide grip 4×10
:
حرکت تعداد
Standing Low-Pulley Deltoid Raise 4×10
front shoulder raise 4×12
Reverse Butterfly 4×12
Dumbbell Shrug 4×12
biceps dumbbell curl 4×10
Biceps Barbell Curl 4×10
One Arm Dumbbell Preacher Curl 4×12
:
حرکت تعداد
Leg Extensions 4×12
leg press machine 4×10
Hack Squat 4×10
Thigh Adductor with machine 3×20
Lying Leg Curls 4×12
seated calf raise machine 3×20