جلسه تمرین اول :
حرکت تعداد
Machine Bench Press 3×10
Incline Chest Dumbbell Flyes 3×10
Butterfly 3×12
Triceps push down 3×10
seated one dumbbell overhead triceps extension with two hands 3×10
Triceps with Dip Machine 3×12
Wide-Grip Lat Pulldown front of face 3×12
Elevated Cable Rows 3×12
:
حرکت تعداد
Standing Low-Pulley Deltoid Raise 4×10
Machine Shoulder (Military) Press 4×10
front shoulder raise 4×10
Reverse Butterfly 3×12
biceps dumbbell curl 3×10
Standing Bicep Cable Curl 3×10
:
حرکت تعداد
Leg Extensions 4×10
leg press machine 4×10
dumbbell single squat 4×15
Thigh Adductor with machine 4×20
Lying Leg Curls 4×12
Glute cable kick backs with cable 4×15
lying leg abduction with band 4×15
:
حرکت تعداد
Abdomen crunch machine 4×20
abs semi seated with band 4×20
seated waist twist 3×50