[Roei]

A:
חזה:
Barbell Bench Press - 3X6
http://exrx.net/WeightExercises/Pect...enchPress.html

Dumbbell Bench Press - 3X6
http://exrx.net/WeightExercises/Pect...enchPress.html

Dumbbell Incline Bench Press - 4X6
http://exrx.net/WeightExercises/Pect...enchPress.html

יד אחורית:
Barbell Close Grip Bench Press - 3X6
http://exrx.net/WeightExercises/Tric...enchPress.html

Barbell Lying Triceps Extension "Skull Crusher" - 3X6
http://exrx.net/WeightExercises/Tric...gTriExtSC.html

Dumbbell Triceps Extension - 2X6
http://exrx.net/WeightExercises/Triceps/DBTriExt.html

רגליים:
**היו לי עד לא מזמן כאבים בברכיים שהפריעו לי מאוד אפילו בהליכה
ולכן האימוני רגליים די "חלשים" אז נא לא הגיב על הרגליים**

Lever Leg Extension - 4X8
http://exrx.net/WeightExercises/Quad...Extension.html

Lever Seated Leg Curl - 4X8
http://exrx.net/WeightExercises/Hams...edLegCurl.html

תאומים:
Weighted Single Leg Calf Raise - 4
http://exrx.net/WeightExercises/Gast...CalfRaise.html

B:
גב:
Assisted Chin-up - 1Xmax
http://exrx.net/WeightExercises/Lati.../AsChinup.html

Cable Front Pulldown - 2X6
http://exrx.net/WeightExercises/Lati...tPulldown.html

Cable Close Grip Pulldown - 2X6
http://exrx.net/WeightExercises/Lati...pPulldown.html

Dumbbell Bent-over Row - 3X6
http://exrx.net/WeightExercises/Back...ntOverRow.html

Lever Incline Row - 3X6
http://exrx.net/WeightExercises/Back...nclineRow.html

טרפזים:
Barbell Shrug - 3X8
http://www.exrx.net/WeightExercises/...r/BBShrug.html

יד קידמית:
Dumbbell Curl - 2X6
http://exrx.net/WeightExercises/Biceps/DBCurl.html

Barbell Curl - 3X6
http://exrx.net/WeightExercises/Biceps/BBCurl.html

Barbell Preacher Curl - 3X6
http://exrx.net/WeightExercises/Brac...acherCurl.html

בטן:
Weighted Incline Crunch - 5X12
http://exrx.net/WeightExercises/Rect...neCrunchX.html

אלכסונים:
Cable Side Bend - 3X10
http://www.exrx.net/WeightExercises/...BSideBend.html