اليوم الثالث

Workout

Lever Shoulder Press

Equipment: Full Gym, Machine

Lever Shoulder Press

4 Sets

15 Reps

1 Rest

Lateral Raise Machine

Equipment: Full Gym, Machine

Lateral Raise Machine

4 Sets

12 Reps

1 Rest

Ez Bar Upright Row

Equipment: Barbell, Full Gym

Ez Bar Upright Row

3 Sets

10 Reps

1 Rest

Push-down

Equipment: Cable, Full Gym

Push-down

4 Sets

12 Reps

1 Rest

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

Lying Barbell Triceps Extension

4 Sets

10 Reps

1 Rest

Leg Curl

Equipment: Full Gym, Machine

Leg Curl

4 Sets

15 Reps

1 Rest

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

Dumbbell Goblet Squat

3 Sets

10 Reps

1 Rest

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Workout 1 اليوم الثاني