this exercising includes nine types of sports:
1- ball slams
- 3-four units ,8-10 reps
2- kettlelbell swings
- three-4 sets , eight-12 reps
3- seated dumbbell shoulders press
- 3-4 units , 10-12 reps
four- seated arnold press
- 3-four sets , eight-12 reps
five- dumbbell lateral raises
- three-four units , 10-12 reps
6- dumbbell rear delt raises
- three-four sets ,eight-10 reps
7- barbell mendacity triceps extension
- three-4 sets , 8-12 reps
8- seated dumbbell overhead triceps extension
- 3-four units , 10-12 reps
9- standing triceps press-down
- three-four sets , 10-15 reps
* relaxation : 30-90 seconds between sets and continually hold hydrated within the exercising.
- observe : this exercising for intermediate and advanced degree now not amateur stage.
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