یکشنبه : سینه و پشت بازو

Workout

Pec Deck Fly

Equipment: Full Gym, Machine

Pec Deck Fly

3 Sets

10-12 Reps

1min Rest

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Pullover

3 Sets

10-12 Reps

1min Rest

Single-Arm Cable Crossover

Equipment: Cable, Full Gym

Single-Arm Cable Crossover

3 Sets

10-12 Reps

1min Rest

Push-down

Equipment: Cable, Full Gym

Push-down

3 Sets

10-12 Reps

1min Rest

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

Dumbbell Kickback

3 Sets

10-12 Reps

1min Rest

Bench Dips on Floor

Equipment: Bench, Full Gym

Bench Dips on Floor

3 Sets

10-Fail Reps

1min Rest

Dead Hang

Equipment: Full Gym

Dead Hang

3 Sets

15-30 Reps

1min Rest

Crunch With Leg Raise

Equipment: Full Gym, NO EQUIPMENT

Crunch With Leg Raise

5 Sets

20 Reps

1min Rest

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

Heel Touch

5 Sets

20 Reps

1min Rest

SAVE

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دوشنبه : سرشانه و کول و جلوبازو LEGS & ABS