البطن :
http://www.montada.com/attachment.ph...1&d=1179573858
crunches
الباي :
http://www.montada.com/attachment.ph...1&d=1179573955
alternate curl
http://www.montada.com/attachment.ph...1&d=1179573955
barbell curl
الصدر :
http://www.montada.com/attachment.ph...1&d=1179574080
bench press
http://www.montada.com/attachment.ph...1&d=1179574080
flat bench dumbel
الأكتاف :
http://www.montada.com/attachment.ph...1&d=1179574378
alternate front dumbbell raise
http://www.montada.com/attachment.ph...1&d=1179574378
dumbel press
http://www.montada.com/attachment.ph...1&d=1179574378
lateral raises
السواعد :
http://www.montada.com/attachment.ph...1&d=1179574632
reverse barbell curl
http://www.montada.com/attachment.ph...1&d=1179574632
wrist curl
يتبع ..
