تماشای ویدئو تمرین عضلات سینه وپشت بازو از آی-ویدئو

روتین Bench Press 5 sets, 10-12 reps *Last set, slow negatives until failure Incline Bench Press (smith machine) 4 sets - 10-12 reps Seated Cable Flyes 3 sets - 12-15 reps Bodyweight dips until failure 3 rotating sets Rope Pushdown + Overhead Tricep Extension 3 supersets - 8+8 reps Underhand Tricep Pushdown (uni-lateral) 3 sets - 10-12 reps Tricep finisher: bodyweight french press + skullcrusher + close-grip press 2 sets - 10 reps each or until failure