biceps & triceps (پشت بازو و جلو بازو)

bicep 1: standing barbell curl: 10, 10, 8, 6, 6

biceps & triceps (پشت بازو و جلو بازو)

bicep 1: standing barbell curl: 10, 10, 8, 6, 6


tricep 1: french press: 6, 8, 10


bicep 2: preacher curl: 6, 8, 10


tricep 2: tricep push down: 8, 10, 10


biceps 3: seated alternate dumbbell curl: 10, 10, 12


triceps 3: dumbbell kick back: 15, 15


biceps 4: two arm high cable row: 15, 15


triceps 4: reverse grip press down: 15, 15



chest & back: (سینه و پشت)

barbell deadlift: 10, 8, 8, 6


dumbbell upright row: 8, 8, 10

pull down to front: 8, 8, 10


seated cable row: 8, 10, 10


pull ups: 3 set


one arm dumbbell row: 10, 10, 12


back extension: 25, 25



chest 1: barbell bench press: 6, 6, 10


chest 2: incline barbell press: 12, 10, 8, 6, 6


chest 3: incline dumbbell press: 10, 10, 12


chest 4: pec deck flye: 15, 15, 15


leg & shoulder (پا و سرشونه)

hack squat: 6, 6, 8, 10


leg extension: 8, 10, 10


leg curl: 10, 12



standing calf raise: 15, 12, 12


barbell lunge: 12, 12, 12


smith shoulder press: 12, 10, 8, 6


bent over lateral raise: 8, 8, 10


dumbbell lateral raise: 8, 8, 10


shoulder machine press: 10, 10, 12


lateral overhead raise: 10, 10, 12

reverse pec deck flye: 15, 15, 15