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220111 Tuesday


فول عضل خيي

Bench press

5 sets

3 reps


Seated DB shoulder Press

4 Sets

8-12 reps


Strict Pullups

5 sets

5-10 reps


Single arm DB row

4 sets

8-12 reps


Bicep curls

4 sets

8-12 reps


Skull crushers

4 sets

8-12 reps


Weighted situps

4 sets

10-20 reps



فول عضل خيي

Bench press

5 sets

3 reps


Seated DB shoulder Press

4 Sets

8-12 reps


Strict Pullups

5 sets

5-10 reps


Single arm DB row

4 sets

8-12 reps


Bicep curls

4 sets

8-12 reps


Skull crushers

4 sets

8-12 reps


Weighted situps

4 sets

10-20 reps


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