صدر 5 + يد خلفي 3

Workout

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

4 Sets

12-15 Reps

60 Rest

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

Incline Dumbbell Press

4 Sets

12-15 Reps

60-90 Rest

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

3 Sets

12-15 Reps

60-90 Rest

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

Incline Barbell Bench Press

3 Sets

12-15 Reps

60-90 Rest

Pec Deck Fly

Equipment: Full Gym, Machine

Pec Deck Fly

3 Sets

12-15 Reps

60-90 Rest

Push-down

Equipment: Cable, Full Gym

Push-down

3 Sets

12-15 Reps

60 Rest

High Pulley Overhead Tricep Extension

Equipment: Cable, Full Gym

High Pulley Overhead Tricep Extension

4 Sets

12-15 Reps

60 Rest

Bench Dips

Equipment: Bench, Full Gym, NO EQUIPMENT

Bench Dips

3 Sets

12-15 Reps

60 Rest

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

ظهر 7 + يد امامي 3 Back and wing