اول يوم

Workout

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

Incline Dumbbell Press

Lying Cable Fly

Equipment: Cable, Full Gym

Lying Cable Fly

Inner Chest Press Machine

Equipment: Full Gym, Machine

Inner Chest Press Machine

High Cable Crossover

Equipment: Cable, Full Gym

High Cable Crossover

Push-down

Equipment: Cable, Full Gym

Push-down

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

Cable Rope Overhead Triceps Extension

3 Sets

8-12 Reps

2 Rest

Curtsy Lunge

Equipment: Full Gym, NO EQUIPMENT

Curtsy Lunge

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

Lever T-Bar Row

Equipment: Full Gym, Machine

Lever T-Bar Row

Reverse Grip Barbell Row

Equipment: Barbell, Full Gym

Reverse Grip Barbell Row

Deadlift

Equipment: Barbell, Full Gym

Deadlift

Close Grip Cable Row

Equipment: Cable, Full Gym

Close Grip Cable Row

Barbell Curl

Equipment: Barbell, Full Gym

Barbell Curl

Dumbbell Curl

Equipment: Dumbbells, Full Gym

Dumbbell Curl

Hammer Curl

Equipment: Dumbbells, Full Gym

Hammer Curl

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

Smith Machine Shoulder Press

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

Cable Lateral Raise

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

Dumbbell Seated Bent Over Rear Delt Row

Equipment: Dumbbells, Full Gym

Dumbbell Seated Bent Over Rear Delt Row

Seated Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Seated Dumbbell Lateral Raise

Cable Upright Row

Equipment: Cable, Full Gym

Cable Upright Row

Squat

Equipment: Barbell, Full Gym

Squat

Leg Press

Equipment: Full Gym, Machine

Leg Press

Leg Extension

Equipment: Full Gym, Machine

Leg Extension

Dumbbell Romanian Deadlift

Equipment: Dumbbells, Full Gym

Dumbbell Romanian Deadlift

Leg Curl

Equipment: Full Gym, Machine

Leg Curl

Standing Barbell Calf Raise

Equipment: Barbell, Full Gym

Standing Barbell Calf Raise

Crunches

Equipment: Full Gym, NO EQUIPMENT

Crunches

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

Leg Raise

Cross Crunch

Equipment: Full Gym, NO EQUIPMENT

Cross Crunch

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

Incline Barbell Bench Press

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

Low Cable Crossover

Equipment: Cable, Full Gym

Low Cable Crossover

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

Dumbbell One Arm Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell One Arm Shoulder Press

Cable Tricep Kickback

Equipment: Cable, Full Gym

Cable Tricep Kickback

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

Lying Barbell Triceps Extension

V-bar Lat Pulldown

Equipment: Cable, Full Gym

V-bar Lat Pulldown

Dumbbell Row

Equipment: Dumbbells, Full Gym

Dumbbell Row

Half Kneeling Lat Pulldown

Equipment: Cable, Full Gym

Half Kneeling Lat Pulldown

Bent Over Reverse Cable Fly

Equipment: Cable, Full Gym, Resistance Band

Bent Over Reverse Cable Fly

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

Seated Incline Dumbbell Curl

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

EZ Bar Preacher Curl

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