شونه / جلو بازو / شکم . پهلو

Workout

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

Arm Circles

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

Barbell Military Press (Overhead press)

Leaning Single Arm Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Leaning Single Arm Dumbbell Lateral Raise

Weight Plate Front Raise

Equipment: Dumbbells, Full Gym

Weight Plate Front Raise

Barbell Rear Delt Raise

Equipment: Barbell, Full Gym

Barbell Rear Delt Raise

Bench Pike Push-up

Equipment: Full Gym, NO EQUIPMENT

Bench Pike Push-up

Pike Push-up

Equipment: Full Gym, NO EQUIPMENT

Pike Push-up

Scapula Dips

Equipment: Full Gym, NO EQUIPMENT

Scapula Dips

Seated Ballerina Exercise

Equipment: Full Gym, NO EQUIPMENT

Seated Ballerina Exercise

Lateral Raise with Towel on Wall

Equipment: Full Gym, NO EQUIPMENT

Lateral Raise with Towel on Wall

Standing Barbell Concentration Curl

Equipment: Barbell, Full Gym

Standing Barbell Concentration Curl

Barbell Curl

Equipment: Barbell, Full Gym

Barbell Curl

Seated Close-Grip Concentration Curl

Equipment: Barbell, Full Gym

Seated Close-Grip Concentration Curl

Biceps Leg Concentration Curl

Equipment: Full Gym, NO EQUIPMENT

Biceps Leg Concentration Curl

Brachialis Pull-up

Equipment: Full Gym

Brachialis Pull-up

Close Grip Z-Bar Curl

Equipment: Barbell, Full Gym

Close Grip Z-Bar Curl

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

Seated Bench Leg Pull-in

Alternate Leg Raises

Equipment: Full Gym, NO EQUIPMENT

Alternate Leg Raises

Crunches

Equipment: Full Gym, NO EQUIPMENT

Crunches

Bicycle Crunch

Equipment: Full Gym, NO EQUIPMENT

Bicycle Crunch

Lying Scissor Kick

Equipment: Full Gym, NO EQUIPMENT

Lying Scissor Kick

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

Leg Raise

Oblique Floor Crunches

Equipment: Full Gym, NO EQUIPMENT

Oblique Floor Crunches

Heel Touch

Equipment: Full Gym, NO EQUIPMENT

Heel Touch

Tuck Crunch

Equipment: Full Gym, NO EQUIPMENT

Tuck Crunch

Crab Twist Toe Touch

Equipment: Full Gym, NO EQUIPMENT

Crab Twist Toe Touch

Quarter Sit-up

Equipment: Full Gym, NO EQUIPMENT

Quarter Sit-up

Lying Knee Raise

Equipment: Full Gym, NO EQUIPMENT

Lying Knee Raise

Floor Crunch

Equipment: Full Gym, NO EQUIPMENT

Floor Crunch

Reverse Plank

Equipment: Full Gym, NO EQUIPMENT

Reverse Plank

Hanging Knee Raises

Equipment: Full Gym

Hanging Knee Raises

Hanging Side Knee Raises

Equipment: Full Gym, NO EQUIPMENT

Hanging Side Knee Raises

Frog Crunch

Equipment: Full Gym, NO EQUIPMENT

Frog Crunch

Seated Flutter Kick

Equipment: Bench, Full Gym

Seated Flutter Kick

Bow Pose

Equipment: Full Gym, NO EQUIPMENT

Bow Pose

Side Plank

Equipment: Full Gym, NO EQUIPMENT

Side Plank

Plank

Equipment: Full Gym, NO EQUIPMENT

Plank

Glute Bridge

Equipment: Full Gym, NO EQUIPMENT

Glute Bridge

Hollow Hold

Equipment: Full Gym, NO EQUIPMENT

Hollow Hold

Flutter Kick

Equipment: Full Gym, NO EQUIPMENT

Flutter Kick

Rate it:

Related Workouts

Choose a workout routine similar to this one

Barbell Free Weights Workout

Barbell Free Weights Workout

Beginners, Intermediate

The 300 Workout

The 300 Workout

Advanced, Intermediate

5 Min Total Abs Workout

5 Min Total Abs Workout

Beginners

پشت / فیله / کول / گردن سینه / پشت بازو / ساعد