Day 1 push صدر و كنف وتراي

Workout

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

Incline Dumbbell Press

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

Weighted Muscle-Up

Equipment: Full Gym, NO EQUIPMENT

Weighted Muscle-Up

Push-down

Equipment: Cable, Full Gym

Push-down

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Day 2 pull ظهر باي سواعد UPPER 2X