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220201 Tuesday


تمرين ذو جهد عالي حتى اجهاد العضلة

Bench press

4 sets

8-12 reps

super set with

Strict Pullups

4 sets

5-10 reps


Single arm DB row

4 sets

8-12 reps


Shoulder lateral db raises

3 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

4 sets

8-12 reps

super set with

Strict Pullups

4 sets

5-10 reps


Single arm DB row

3 sets

8-12 reps


Shoulder lateral db raises

3 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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