كتاف 5 +2 رقبه +2 سواعد + 2 يد امامي او يد خلفي

Workout

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

Lever Shoulder Press (Hammer Grip)

Equipment: Full Gym, Machine

Lever Shoulder Press (Hammer Grip)

3 Sets

12-15 Reps

60 Rest

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

3 Sets

12-15 Reps

60 Rest

Incline Dumbbell Reverse Fly

Equipment: Dumbbells, Full Gym

Incline Dumbbell Reverse Fly

3 Sets

12-15 Reps

60 Rest

Dumbbell Incline T-Raise

Equipment: Dumbbells, Full Gym

Dumbbell Incline T-Raise

3 Sets

12-15 Reps

60 Rest

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

Dumbbell Shrug

3 Sets

12-15 Reps

60 Rest

Face Pull With Resistance Band

Equipment: Full Gym, Gymstick, Resistance Band

Face Pull With Resistance Band

3 Sets

12-15 Reps

60 Rest

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رجلين 5 + 2 بطات + بطن Peito; Ombros; Tríceps.