by Bibby » Tue Aug 21, 2012 12:14 pm
Compound workout хийвэл масс нэмэх бодолтой бга над шиг хүнд хэрэгтэй юм бна гэж олж сонслоо ...
Monday
Pecs Incline Barbell Bench Press 4 sets 15, 8, 8, 6 reps
Pecs Flat Barbell Bench Press 4 sets 15, 8, 8, 6 reps
Pecs Dip 4 sets 15, 8, 8, 6 reps
Pecs Barbell Pullover 4 sets 15, 8, 8, 6 reps
Tuesday
Quads Barbell Squats 4 sets 15, 8, 8, 6 reps
Quads Front Barbell Squat 4 sets 15, 8, 8, 6 reps
Quads Sumo Deadlift 4 sets 15, 8, 8, 6 reps
Hamstrings Barbell Stiff-Legged Deadlift 4 sets 15, 8, 8, 6 reps
Wednesday
Cardio
Thursday
Delts Barbell Military Press 4 sets 15, 8, 8, 6 reps
Delts Barbell Upright Row 4 sets 15, 8, 8, 6 reps
Delts Barbell Clean and Press 4 sets 15, 8, 8, 6 reps
Friday
Lats Pull-up 4 sets 15, 8, 8, 6 reps
Lats Bent-Over Barbell Row 4 sets 15, 8, 8, 6 reps
Lower Back Barbell Deadlift 4 sets 15, 8, 8, 6 reps
Saturday + Sunday
Rest
энийг 3 өдрийнх болгочмоор бхийн яаху? ...