تماشای ویدئو تمرینات بدنسازی برای ضخامت عضلات پشت از آی-ویدئو

WORKOUT Narrow-Grip Pulldown 5 sets - 10-12 reps Seal Row 4 sets - 10-12 reps Arnold Bent Over Row 4 sets - 12-15 reps Lat Pulldown (behind the neck) 4 sets - 10-12 reps Dumbbell Pullover 3 sets of 15 Reverse Dumbbell Flyes 4 sets of 15 reps Ez-Grip Cable Curls 4 sets - 10-12 reps Concentration Curl 3 sets - 10-12 reps Ez-grip Lat Pulldown Curl 3 sets - 10-12 reps