پنجشنبه : پا و فیله

Workout

Squat

Equipment: Barbell, Full Gym

Squat

4 Sets

20 Reps

1min Rest

Leg Extension

Equipment: Full Gym, Machine

Leg Extension

3 Sets

10-12 Reps

1min Rest

Barbell Lunge

Equipment: Barbell, Full Gym

Barbell Lunge

3 Sets

10-12 Reps

1min Rest

Calf Raise

Equipment: Dumbbells, Full Gym

Calf Raise

4 Sets

15-20 Reps

1min Rest

Weighted Back Extension

Equipment: Full Gym, Machine

Weighted Back Extension

3 Sets

10-12 Reps

1min Rest

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Maroš DAY 1 سه شنبه : زیربغل و ساعد و گردن