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