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220208 Tuesday


تمرين ذو جهد عالي حتى اجهاد العضلة

DB Bench press

4 sets

8-12 reps


Barbell inverted row (hollow body) from the rack

4 sets

8-12 reps


DB Shoulder press

3 sets

8-12 reps


T bar row

3 sets

8-12 reps


Seated single arm db bicep curls

4 sets

8-12 reps


Seated single arm db tricep ext

4 sets

8-12 reps


Optional abs

4 sets

10-20 reps



تمرين ذو جهد عالي حتى اجهاد العضلة

DB Bench press

4 sets

8-12 reps


Barbell inverted row (hollow body) from the rack

4 sets

8-12 reps


DB Shoulder press

3 sets

8-12 reps


T bar row

3 sets

8-12 reps


Seated single arm db bicep curls

4 sets

8-12 reps


Seated single arm db tricep ext

4 sets

8-12 reps


Optional abs

4 sets

10-20 reps

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