تماشای ویدئو تمرین عضلات پشت وهمسترینگ از آی-ویدئو

WORKOUT Mid-Lower Back Row 4 sets, 10-12 reps Cable Lower Back Row 4 sets, 10-12 reps High-Seated Lowerback Machine Row 4 sets, 10-12 reps Goodmorning (Hack squat) 4 sets, 10-12 reps Stiff-legged Deadlift (Dumbbells) 4 sets, 6 reps below the knee, 6 reps full ROM Hyperextension 4 sets, 10-12 reps Seated Leg Curl 3 sets, 12 reps Laying Leg Curl 3 sets, 12 reps One-legged Leg Curl 3 sets, 12 reps Sideways Ab crunch 3 sets, 10 reps each side (alternate) Stick Twists