مجموعة من التدريبات ( صور )

[10th]

البطن :
http://www.montada.com/attachment.php?attachmentid=283050&stc=1&d=1179573858
crunches
الباي :
http://www.montada.com/attachment.php?attachmentid=283051&stc=1&d=1179573955
alternate curl
http://www.montada.com/attachment.php?attachmentid=283052&stc=1&d=1179573955
barbell curl
الصدر :
http://www.montada.com/attachment.php?attachmentid=283053&stc=1&d=1179574080
bench press
http://www.montada.com/attachment.php?attachmentid=283054&stc=1&d=1179574080
flat bench dumbel
الأكتاف :
http://www.montada.com/attachment.php?attachmentid=283055&stc=1&d=1179574378
alternate front dumbbell raise
http://www.montada.com/attachment.php?attachmentid=283056&stc=1&d=1179574378
dumbel press
http://www.montada.com/attachment.php?attachmentid=283057&stc=1&d=1179574378
lateral raises
السواعد :
http://www.montada.com/attachment.php?attachmentid=283058&stc=1&d=1179574632
reverse barbell curl
http://www.montada.com/attachment.php?attachmentid=283059&stc=1&d=1179574632
wrist curl
يتبع ..

[10th]

الظهر :
http://www.montada.com/attachment.php?attachmentid=283077&stc=1&d=1179578407
deadlifts
http://www.montada.com/attachment.php?attachmentid=283078&stc=1&d=1179578407
dumbbell deadlift
http://www.montada.com/attachment.php?attachmentid=283079&stc=1&d=1179578407
hyperextensions
http://www.montada.com/attachment.php?attachmentid=283080&stc=1&d=1179578407
one arm row
http://www.montada.com/attachment.php?attachmentid=283081&stc=1&d=1179578407
shrugs
التراي :
http://www.montada.com/attachment.php?attachmentid=283082&stc=1&d=1179578407
lying extension
http://www.montada.com/attachment.php?attachmentid=283083&stc=1&d=1179578407
one arm dumbbell extension
http://www.montada.com/attachment.php?attachmentid=283084&stc=1&d=1179578407
seated single dumbbell extension
http://www.montada.com/attachment.php?attachmentid=283085&stc=1&d=1179578407
triceps kickback
أوتار الركبة :
http://www.montada.com/attachment.php?attachmentid=283086&stc=1&d=1179578407
dumbbell stiff leg deadlift
يتبع ..

[10th]

الساقان :
http://www.montada.com/attachment.php?attachmentid=283087&stc=1&d=1179579231
standing calf raise
أسفل الجسم ( الأفخاذ ):
http://www.montada.com/attachment.php?attachmentid=283088&stc=1&d=1179579231
dumbbell lunges
http://www.montada.com/attachment.php?attachmentid=283089&stc=1&d=1179579231
dumbbell squat
http://www.montada.com/attachment.php?attachmentid=283090&stc=1&d=1179579231
squat
إنتهى ..
المصدر : www.building-muscle101.com (http://www.building-muscle101.com)

[VaSh ThE sTaMpEdE]

مشكور على الموضوع :biggthump

[ahmedromio]

مشكوووووووووووووووووووووووووور

[cono]

مشكور اخوي :D