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Create: 2024-03-30 Update: 2024-05-13 14:51:17

🔰برنامه تمرینی حجمی سنگین🔰

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🔴 @bodybuilding_hero ™

✅ روز اول 🔰تک عضله سینه🔰
کراس پروانه 20*3
بالاسینه+شنا سوئدی 20-15*4
پرس سینه دمبل+قفسه زیسنه 20-15*4
زیر سینه هالتر 20-15*4
پارالل با وزنه 20*4

✅روز دوم 🔰جلو بازو پشت بازو🔰
جلوبازو سیم کش+پشت بازو سیم کش 20*4
جلوبازو هالتر+پشت بازو هالتر خوابیده 15*4
جلو بازو هالتر لاری+پشت بازو سیم کش از پشت سر 15*4
پشت بازو دمبل تک از پشت سر+دیپ دستگاه 20*4
جلو بازو دمبل تک تک+جلو بازو دمبل چکشی 20 - 15*4

✅روز سوم 🔰پا🔰
جلوپا 10*5
پرس پا+هاگ پا دستگاه 8*4
پرس پا 12*5
اسکات 15*4
میان پا دمبل 15*4
پشت پا 12*4

✅روز چهارم 🔰زیربغل و سرشانه 🔰
زیربغل سیم کش از جلو 20*3
زیربغل هالتر خم مچ برعکس 8*4
زیربغل دمبل تک خم 8*4
سر شانه هالتر از پشت 6*4
سز شانه نشر ازجانب+سرشانه نشر از روبه رو هالتر 15*4
سرشانه نشر خم+کول هالتر از جلو+کول هالتر 5*12
سرشانه دمبل پرسی(موازی) 15*4

🔴 @BodyBuilding_Hero ™
🅰️ @Ir_Fit 🔚 کانال دوم ما

✅ به دنیای بدنسازی و فیتنس بپیوندید 🙏

دنیای بدنسازی و فیتنس

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