تمرین سینه وپشت بازو

Bench Press 6 sets - 10-12 reps *last set paused reps until failure Incline Dumbbell Press 3 sets - 12-15 reps Dumbbell Flyes 4 sets - 12-15 reps Close-grip Dumbbell Press 3 sets - 10-12 reps Dumbbell Pullover 3 sets - 10-12 reps Skullcrushers 4 sets - 20 reps Close-grip Bench Press 4 sets - 10-12 reps Side Dumbbell Lateral Raise 4 sets - 25, 20, 15, 12 reps Classic Personalized

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