Ѫշҽ֡

" ¡ѡѧ "

 

 

 
1.ᢹҹ˹ (ૺ,١˹)
ѪҾ

ALTERNATING INCLINE DUMBBELL CURLS
BARBELL BENT -  OVER  CURLS

- - ꡷ ʹٷҽ֡ - -


 

2.ѧᢹ (ૺ)
ѪҾ

BEHIND - THE - BACK TRICEPS EXTENSION
BENCH DIPS

- - ꡷ ʹٷҽ֡ - - 


 

3.ᢹ͹ ()
ѪҾ

BARBELL WRIST CURLS
BEHIND - THE - BACK WRIST CURLS

- - ꡷ ʹٷҽ֡ - -

 


 

  ˹͡
ѪҾ

BENCH PRESSES
CABLE CROSS - OVERS

- - ꡷ ʹٷҽ֡ - -


 

  ա
1.ѧǹ Сҧ
ѪҾ

BARBELL ROWS
BENT-OVER DUMBBELL ROWS

- - ꡷ ʹٷҽ֡ - -

 


 

2.ѧǹҧ
ѪҾ

BARBELL DEAD LIFT
GOOD MORNING

- - ꡷ ʹٷҽ֡ - -

 


 

 
1. (˹͡,оҹ,TRAP)
ѪҾ

ARNOLD DUMBBELL PRESSES
BARBELL SHRUGS

- - ꡷ ʹٷҽ֡ - -

 


 

2.
ѪҾ

ALTERNATE DUMBBELL FRONT RAISE
BARBELL FRONT RAISE

- - ꡷ ʹٷҽ֡ - -


 

  ˹ҷͧ
ͧǹСҧ
ѪҾ

BACK - EXTENSION BENCH CRUNCH
BENT KNEE SIT UPS

- - ꡷ ʹٷҽ֡ - -

 


 

ͧǹҧ
ѪҾ

BENT - KNEE  FLAT BENCH LEG RAIGES
BENT - KNEE HANGING LEG RAISE

- - ꡷ ʹٷҽ֡ - -


 

բҧ ,
ѪҾ

BROOMSTICK TWIST
CABLE TWIST

- - ꡷ ʹٷҽ֡ - -


 

 
1.鹢Ҵҹ˹ QUAD 
ѪҾ

BULGARIAN SPLIT SQUATS
DUMBBELLS  LUNGES

- - ꡷ ʹٷҽ֡ - -

 


 

2.鹢Ҵҹѧ  HAM
ѪҾ

JEFFERSON SQUATS
LEG CURL WITH DUMBBELLS

- - ꡷ ʹٷҽ֡ - -

 


 

 
  ѪҾ

- - ꡷ ʹٷҽ֡ - -

 


 

  ͧ
ѪҾ

ANKLE FLEXION
CALF RAISES ON LEG PRESS MACHINE ( TOE PRESS )

- - ꡷ ʹٷҽ֡ - - 


 

 
  ѪҾ

HEAD RAISE
LATERAL HEAD RAISE

- - ꡷ ʹٷҽ֡ - -

 


 

  Һ÷駵 (Power entire body)
  ѪҾ

- - ꡷ ʹٷҽ֡ - -

 


 

  Һ͸Ժ´ҾҴ
  º÷ҧ


- END -