[توقف]
برنامه تمرینی : 1. Arnold Press: 4 sets, 15 reps 2. Superset a. Dumbbell Front Raise: 4 sets, 15 reps b. Overhead Tricep Extension: 4 sets, 15 reps 4. Superset a. Single-Arm Cable Shoulder Press: 4 sets, 15 reps b. Overhead Cable Triceps Extension w/ Rope: 4 sets, 15 reps 5. Incline Bench Press: 3 sets, 10 reps 6. Chest Fly on Peck Deck: 3 sets, 15 reps 7. Superset a. Single-Arm Decline Dumbbell Press: 3 sets, 10 reps b. Dumbbell Shoulder Press w/ Crunch Static Hold: 3
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