اليوم الثالث(كتف، بطن)

Workout

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

Smith Machine Behind Neck Press

Equipment: Full Gym, Machine

Smith Machine Behind Neck Press

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

Cable Lateral Raise

Lever Shoulder Press

Equipment: Full Gym, Machine

Lever Shoulder Press

Standing Close Grip Military Press

Equipment: Barbell

Standing Close Grip Military Press

Standing Close Grip Military Press

Equipment: Barbell

Standing Close Grip Military Press

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

Barbell Military Press (Overhead press)

Dumbbell Chest Supported Lateral Raises

Equipment: Dumbbells, Full Gym

Dumbbell Chest Supported Lateral Raises

Dumbbell 6 Way Raise

Equipment: Dumbbells

Dumbbell 6 Way Raise

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

Alternating Dumbbell Front Raise

Two Arm Cable Front Raise

Equipment: Cable, Full Gym

Two Arm Cable Front Raise

Two Arm Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

Two Arm Dumbbell Front Raise

Seated Behind Neck Press

Equipment: Barbell, Full Gym

Seated Behind Neck Press

Rear Delt Fly Machine

Equipment: Full Gym, Machine

Rear Delt Fly Machine

Seated Rear Lateral Dumbbell Raise

Equipment: Dumbbells, Full Gym

Seated Rear Lateral Dumbbell Raise

Cable Upright Row

Equipment: Cable, Full Gym

Cable Upright Row

Half Kneeling High Cable Row Rope

Equipment: Cable, Full Gym

Half Kneeling High Cable Row Rope

Leaning Cable Lateral Raise

Equipment: Cable, Full Gym

Leaning Cable Lateral Raise

Dumbbell Upright Row

Equipment: Dumbbells, Full Gym

Dumbbell Upright Row

Lateral Raise Machine

Equipment: Full Gym, Machine

Lateral Raise Machine

Double Cable Front Raise

Equipment: Cable, Full Gym

Double Cable Front Raise

Dumbbell Rear Delt Row

Equipment: Dumbbells, Full Gym

Dumbbell Rear Delt Row

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

Seated Bench Leg Pull-in

Cross Body Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

Cross Body Mountain Climber

Crunches

Equipment: Full Gym, NO EQUIPMENT

Crunches

Decline Sit-up

Equipment: Bench, Full Gym

Decline Sit-up

Kneeling Cable Crunch

Equipment: Cable, Full Gym

Kneeling Cable Crunch

Incline Leg Hip Raise

Equipment: Bench, Full Gym, NO EQUIPMENT

Incline Leg Hip Raise

Captains Chair Leg Raise

Equipment: Full Gym, Machine

Captains Chair Leg Raise

Weighted Front Plank

Equipment: Full Gym, NO EQUIPMENT

Weighted Front Plank

Twisting Hyperextension

Equipment: Full Gym, Machine

Twisting Hyperextension

Standing Cable Twist

Equipment: Cable, Full Gym

Standing Cable Twist

L-Sit

Equipment: Full Gym, NO EQUIPMENT

L-Sit

Full Crunch Machine

Equipment: Full Gym, Machine

Full Crunch Machine

Quarter Sit-up

Equipment: Full Gym, NO EQUIPMENT

Quarter Sit-up

Reverse Plank

Equipment: Full Gym, NO EQUIPMENT

Reverse Plank

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