تماشای ویدئو سوپرست برای عضلات سینه از آی-ویدئو

WORKOUT Chest press (regular + hammer grip) 6 sets - 12+12 reps Cable flyes (regular + upright) 4 sets - 10+12 reps Bench press (smith) + Bodyweight dips 3 sets - 10 reps + until failure Tri-set exercise of rope pushdowns 3 tri-sets - 8+8+8 reps Uni-lateral rope pushdown 3 sets - 8-10 reps