[tipakess]

פורסם במקור על ידי Roei

התוכנית הקודמת:

A:
חזה:
Barbell Bench Press - 3X8
http://exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html

Dumbbell Bench Press - 3X8
http://exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

Dumbbell Incline Bench Press - 3X8
http://exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html

יד אחורית:
Barbell Close Grip Bench Press - 3X8
http://exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html

Barbell Lying Triceps Extension "Skull Crusher" - 3X8
http://exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html

כתפיים:
Dumbbell Shoulder Press - 2X10
http://exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html

Dumbbell Lateral Raise - 2X10
http://exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html

בטן:
Weighted Crunch - 5X20
http://exrx.net/WeightExercises/RectusAbdominis/WtCrunch.html

B:
גב:
Cable Front Pulldown - 3X8
http://exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html

Cable Seated Row - 3X8
http://exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html

Lever Incline Row - 3X8
http://exrx.net/WeightExercises/BackGeneral/LVInclineRow.html

יד קידמית:
Dumbbell Curl - 3X8
http://exrx.net/WeightExercises/Biceps/DBCurl.html

Barbell Curl - 3X8
http://exrx.net/WeightExercises/Biceps/BBCurl.html

רגליים:
Lever Leg Extension - 4X10
http://exrx.net/WeightExercises/Quadriceps/LVLegExtension.html

Lever Seated Leg Curl - 4X10
http://exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl.html

התוכנית החדשה

A:
חזה:
Barbell Bench Press - 3X8
http://exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html

Dumbbell Bench Press - 3X8
http://exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

Dumbbell Incline Bench Press - 3X8
http://exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html

יד אחורית:
Barbell Close Grip Bench Press - 3X8
http://exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html

Barbell Lying Triceps Extension "Skull Crusher" - 2X8
http://exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html

Dumbbell Triceps Extension - 2X8
http://exrx.net/WeightExercises/Triceps/DBTriExt.html

כתפיים:
Dumbbell Shoulder Press - 2X10
http://exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html

Dumbbell Lateral Raise - 2X10
http://exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html

בטן:
Weighted Incline Crunch - 4X12
http://exrx.net/WeightExercises/RectusAbdominis/WtInclineCrunchX.html

Weighted Hanging Leg-Hip Raise - 3X12
http://exrx.net/WeightExercises/RectusAbdominis/WtHangingLegHipRaise.html

B:
גב:
Cable Front Pulldown - 3X8
http://exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html

Dumbbell Bent-over Row - 2X8
http://exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

Lever Incline Row - 3X8
http://exrx.net/WeightExercises/BackGeneral/LVInclineRow.html

Assisted Chin-up - 2Xmax
http://exrx.net/WeightExercises/LatissimusDorsi/AsChinup.html

יד קידמית:
Dumbbell Curl - 2X8
http://exrx.net/WeightExercises/Biceps/DBCurl.html

Barbell Curl - 3X8
http://exrx.net/WeightExercises/Biceps/BBCurl.html

Barbell Preacher Curl - 2X8
http://exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html

רגליים:
Lever Squat - 3X10
http://exrx.net/WeightExercises/Quadriceps/LVSquat.html

Lever Leg Extension - 2X10
http://exrx.net/WeightExercises/Quadriceps/LVLegExtension.html

Lever Seated Leg Curl - 4X10

http://exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl.html

תגובות..???

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