Lazar Angelovun Məşq və Qida Proqramı (Üçüncü Gün: Biseps / Triseps)


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Üçüncü Gün: Biseps / Triseps

Yaxın tutma Bench Press 4×8
Blokda triseps (pushdown) 4×8
EZ qriflə fransız jimi 4×10
Cable Kickbacks 4×8
EZ qriflə ayaq üstə biseps 4×8
Düz qriflə enli tutaraq ayaq üstə biseps 4×8
Hammer 4×8 (hər ələ)
Oturaraq qantellə biseps (oturaraq, bir əllə, əl diz üstə) 4×8
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