Seshanba 📆
Bugungi plan: Grud + Triceps + ABS
Grud
1. Hammer Strength Chest Press – 4×10
2. Incline Smith Machine Press – 4×12
3. Cable Crossover - 4×10
4. Dumbbell Pullover – 3×15
Triceps 💪
1. Close-Grip Bench Press – 4×8
2. Triceps Extension – 3×12
3. Bench Dips – 3×max
4. Cable Kickback (sekin) – 3×15
(finishing uchun)
⸻
Press :
1. Leg Raise – 3×12
2. Floor Crunch – 3×15
3. Plank – 1×60 sec
@Radnoy_Trener
Bugungi plan: Grud + Triceps + ABS
Grud
1. Hammer Strength Chest Press – 4×10
2. Incline Smith Machine Press – 4×12
3. Cable Crossover - 4×10
4. Dumbbell Pullover – 3×15
Triceps 💪
1. Close-Grip Bench Press – 4×8
2. Triceps Extension – 3×12
3. Bench Dips – 3×max
4. Cable Kickback (sekin) – 3×15
(finishing uchun)
⸻
Press :
1. Leg Raise – 3×12
2. Floor Crunch – 3×15
3. Plank – 1×60 sec
@Radnoy_Trener