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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