جدول منزل 3-4 ايام

Workout

Dumbbell Row

Equipment: Dumbbells, Full Gym

Dumbbell Row

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

Dumbbell Bent Over Reverse Grip Row

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

Decline Dumbbell Press

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Standing Dumbbell Shoulder Press

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

Shadow Boxing

Equipment: Full Gym, NO EQUIPMENT

Shadow Boxing

Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

Mountain Climber

High Knee Run

Equipment: Full Gym, NO EQUIPMENT

High Knee Run

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