צריך תרגום +תמונות להמחשה

[רביב]

1. Bench Press (10-8-6-4) - Shoulders, chest triceps.

2. Lat Pull Down (3 x 10) - Latissimus dorsi, biceps, and brachioradialis.

3. Bicep Curls (3 x 10) - Biceps, and forearms.

4. Bar Dips (3 x max) - Chest, shoulders, and arms.

5. Squats/ Leg Press (12-10-8-6) - Hips, hamstrings, quadriceps, groin, and lower back.

6. Hang Cleans (10-8-6) - legs, hips, lower back, upper back, and shoulders.

7. Calf Raises (3 x 30) - Ankles, and calves.

8. Wrist Curls (3 x 25) - Forearm flexors.

9. Ab workout - Twisting Sit-up, Hanging Leg Raise.

Wednesday

1. Incline Bench Press (10-8-6) - Shoulders, chest, triceps, and upper back.

2. Seated Lat Row (3 x 10) - Latissimus dorsi, biceps, and brachioradialis.

3. Lateral DB Raises (10-8-6) - Deltoid and trapezius.

4. Tricep Press Downs (3 x 10) - Triceps.

5. Dumbbell Curls (3 x 10) - Biceps, and forearms.

6. Squats/ Leg Press (12-10-8-6) - Hips, hamstrings, quadriceps, groin, and lower back.

7. High Pull (10-8-6) - Legs, hips, lower back, upper back, and shoulders.

8. Calve Raises (3 x 30) - Ankles and calves.

9. Ab workout - Legs-in-the-Air Sit-Ups, Bench Crunch, Side Sit-ups.