Recents in Beach

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الاثنين، 21 أكتوبر 2019

chest+biceps Worokut

this workout consists of eight forms of sports :


1- chest bench press

- 4-5 sets , five-10 reps


2- chest incline press

- 3-4 units , 8-12 reps


three- dumbbell chest flys

- 3-4 units , 10-12 reps


four- chest cable flys

- three-4 sets , 10-12 reps


5- ball pushups

- 2-3 sets till failure


6- barbell biceps curls

- 3-four sets , 6-10 reps


7- dumbbell hammer curls

- 2-3 sets , 10-12 reps


8- biceps cable curls

- three-four sets , 10-20 reps


* relaxation : 30-ninety seconds among sets and constantly keep hydrated in the workout.


- word : this exercising for intermediate and advanced stage not beginner stage.

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