نکات مهم در بدنسازی - تجره بدنسازان - تمرینات شکم - تکواندو جهانی

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| IFBB Pros Guy Cisternino Branch Warrens Full Biceps Triceps Workout | 1. Alternate dumbbell curls: 4 sets x 10 - 15 reps 2. Machine curls: 4 sets x 10 - 15 reps 3. Barbell spider curls: 4 sets x 10 - 15 reps 4. Cable curls: 4 sets x 10 - 15 reps 5. Cable pushdowns: 4 sets x 10 - 15 reps 6. Machine dips: 4 sets x 10 - 15 reps 7. Rope pushdowns (not shown): 4 sets x 10 - 15 reps