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بدن سازی - برنامه برای حجم سرشانه ها
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همه چیز در مورد بدن سازی عکس بدنساز کارها برنامه تمرینی و...

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برنامه برای حجم سرشانه ها

روی ادامه مطلب کلیک کنید

حركت -------------------------------تكرار ----------------------------ست

پرس سرشانه با هالتر---------------- 12-10-8-6 ---------------------------4
پرس سرشانه با دمبل---------------- 12-10-8-6 ---------------------------4
نشر خم ------------------------------12-12-12 ----------------------------3
نشر از جانب -------------------------12-12-10 ----------------------------3
كول با هالتر-------------------------- 12-10-10-8-------------------------- 4

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