تماشای ویدئو تمرین عضلات بدن بادنبل از آی-ویدئو

Full Body: Box Squats 4 Sets x 8 Reps Bent Over Alternating Row 4 Sets x 8 Reps Alternating Incline Press 4 Sets x 8 Reps Alternating Shoulder Press 4 Sets x 8 Reps Isolation: Bent Over Shoulder Extensions 3 Sets x 10 Reps Underhand Fly 3 Sets x 10 Reps Core: Reverse Crunch 3 Sets x 15 Reps