{"id":1656,"date":"2020-03-03T11:54:11","date_gmt":"2020-03-03T09:54:11","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1656"},"modified":"2023-02-05T19:36:53","modified_gmt":"2023-02-05T17:36:53","slug":"%d8%ac%d8%af%d9%88%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a8%d8%ae%d8%b7%d8%a9-%d8%a7%d9%84%d9%804-%d8%a3%d8%b3%d8%a7","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%ac%d8%af%d9%88%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a8%d8%ae%d8%b7%d8%a9-%d8%a7%d9%84%d9%804-%d8%a3%d8%b3%d8%a7\/","title":{"rendered":"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062e\u0637\u0629 4 \u0623\u0633\u0627\u0628\u064a\u0639"},"content":{"rendered":"<p>\u0644\u0645\u0627 \u062a\u0633\u0623\u0644 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\u0639\u0646 4 \u0645\u0631\u0627\u062d\u0644 \u0644\u0645\u062f\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u0646. \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0627\u0648\u0644 4session : \u0635\u062f\u0631 \u0648\u062f\u0631\u0627\u0639\u060c \u0631\u062c\u0644 \u0648\u0643\u062a\u0641\u060c<br \/>\n\u0636\u0647\u0631\u0648\u062f\u0631\u0627\u0639\u060c \u0635\u062f\u0631\u0648\u0643\u062a\u0641. \u0648\u0628\u0643\u062f\u0647 \u0647\u062a\u0628\u0642\u0649 \u062f\u0631\u0628\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0623\u0648 \u063a\u064a\u0631 \u0645\u0628\u0627\u0634\u0631<br \/>\n\u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0648\u062f\u0647 \u0623\u0633\u0644\u0648\u0628 \u0645\u0643\u062b\u0641 \u0628\u064a\u0636\u062e\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0633\u0631\u0639\u0629.<\/p>\n<h3>\u0645\u0631\u062d\u0644\u0629 1 \u0623\u0633\u0628\u0648\u0639 1: super six<\/h3>\n<p>\u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0627\u0644\u0623\u0648\u0644\u064a\u0646\u060c \u0643\u0644 session \u0644\u064a\u0647 \u0633\u062a \u062d\u0631\u0643\u0627\u062a: \u0623\u0648\u0644 4 \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u062a\u062a\u0627\u0644\u064a\u0629\u060c<br \/>\n\u0648\u0627\u0644\u062e\u0627\u0645\u0633\u0629 \u0648\u0627\u0644\u0633\u0627\u062f\u0633\u0629 \u0643\u0645\u062c\u0645\u0648\u0639\u0629 \u0641\u0631\u0639\u064a\u0629. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u062a\u064a\u0628 \u0648\u0639\u062f\u062f \u0627\u0644\u0639\u062f\u0627\u062a \u0648\u0627\u0644\u0645\u062c\u0627\u0645\u064a\u0639 \u0628\u0627\u0644\u0638\u0628\u0637.<\/p>\n<h3>\u0645\u0631\u062d\u0644\u0629 1 \u0623\u0633\u0628\u0648\u0639 2: \u0627\u0644\u0640 big gains<\/h3>\n<p>\u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u062a\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0623\u0648\u0644\u0649\u060c \u0628\u062a\u0643\u0648\u0646 \u0643\u0644 \u0627\u0644\u0640sessions &nbsp;\u0645\u062a\u0634\u0627\u0628\u0647\u0629\u060c \u0648\u0646\u0641\u0633 \u0627\u0644\u062d\u0631\u0643\u0627\u062a<br \/>\n\u0628\u0646\u0641\u0633 \u0627\u0644\u062a\u0631\u062a\u064a\u0628. \u0648\u0645\u0639 \u062f\u0647 \u0627\u0646\u062a \u0628\u062a\u0639\u0645\u0644 5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0641\u064a 8 \u0639\u062f\u0627\u062a &nbsp;\u0641\u064a \u0623\u0648\u0644 \u062d\u0631\u0643\u062a\u064a\u0646 \u0645\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u060c<br \/>\n\u0647\u062a\u0628\u0642\u0649 \u0641\u064a\u0647 \u0645\u062c\u0645\u0648\u0639\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u0644\u0644\u062d\u0631\u0643\u0627\u062a 3 \u0648 4 \u0648 5A \u0648 5B \u0639\u0634\u0627\u0646 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u0643\u0627\u0633\u0628 \u0627\u0644\u0643\u0628\u064a\u0631\u0629.<\/p>\n<h3>\u0645\u0631\u062d\u0644\u0629 2 \u0623\u0633\u0628\u0648\u0639 1: up the ante<\/h3>\n<p>\u0641\u064a \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062a\u0627\u0646\u064a\u0629\u060c \u0628\u062a\u062a\u063a\u064a\u0631\u0627\u0644\u0640 sessions \u0639\u0634\u0627\u0646 \u062a\u062d\u0641\u0632 \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<br \/>\nSessions &nbsp;\u0627\u0644\u0623\u0631\u0628\u0639\u0629 \u0647\u064a \u0635\u062f\u0631\u0648\u0636\u0647\u0631\u060c \u0631\u062c\u0644 \u0648\u062f\u0631\u0627\u0639\u060c \u0635\u062f\u0631\u0648\u0636\u0647\u0631 \u062a\u0627\u0646\u064a\u060c \u0643\u062a\u0641 \u0648\u062f\u0631\u0627\u0639. \u0623\u064a \u0632\u064a\u0627\u062f\u0629<br \/>\n\u0641\u064a \u0627\u0644\u062a\u062d\u0631\u0643\u0627\u062a \u0644\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0628\u064a\u0636\u064a\u0641 \u062a\u0642\u062f\u0645 \u0623\u0633\u0631\u0639.<\/p>\n<h3>\u0645\u0631\u062d\u0644\u0629 2 \u0623\u0633\u0628\u0648\u0639 2: fast finish<\/h3>\n<p>\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0628\u062a\u0643\u0648\u0646 \u0623\u0643\u062a\u0631 \u062a\u062d\u062f\u064a \u0641\u064a \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u062f\u064a\u060c \u0639\u0634\u0627\u0646 \u0643\u062f\u0647 \u062d\u0627\u0648\u0644 \u062a\u0631\u0641\u0639 \u0623\u062a\u0642\u0644 \u0645\u0646 \u0627\u0644\u0644\u064a \u0643\u0646\u062a<br \/>\n\u0628\u062a\u0642\u062f\u0631\u0639\u0644\u064a\u0647\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0634\u0643\u0644 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\u0628\u062a\u062d\u0635\u0644 \u0644\u0644\u0639\u0636\u0644\u0627\u062a<br \/>\n\u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0644\u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0643\u0628\u0631 \u0648\u0623\u0642\u0648\u0649\u060c \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0632\u064a \u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u0644\u0628\u0646 \u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0648\u0627\u0644\u0641\u0648\u0644.<\/p>\n<h4>\u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a<\/h4>\n<p>\u0644\u0627\u0632\u0645 \u062a\u0627\u0643\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0643\u0644 \u0648\u062c\u0628\u0629 (\u0628\u062a\u0641\u0636\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0646 \u0627\u0644\u0644\u064a \u0644\u064a\u0647\u0627 \u062c\u0648\u062f\u0629 \u0639\u0627\u0644\u064a\u0629<br \/>\n\u0632\u064a \u0634\u0631\u0627\u064a\u062d \u0627\u0644\u0644\u062d\u0645 \u0648\u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0627\u0644\u062f\u064a\u0643 \u0627\u0644\u0631\u0648\u0645\u064a \u0648\u0627\u0644\u0633\u0645\u0643 \u0627\u0644\u0623\u0628\u064a\u0636\u060c \u0628\u0633 \u0627\u0644\u0645\u0641\u0631\u0648\u0636 \u062a\u0643\u0648\u0646 \u0645\u0639\u0638\u0645<br \/>\n\u0627\u0644\u0648\u062c\u0628\u0629 \u062e\u0636\u0627\u0631\u060c \u0644\u0623\u0646\u0647 \u0628\u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646<br \/>\n\u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0648\u0645\u0644\u064a\u0627\u0646 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0639\u0634\u0627\u0646 \u064a\u062e\u0644\u064a\u0643 &nbsp;\u0634\u0628\u0639\u0627\u0646 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629. \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u062c\u062f\u0627<br \/>\n\u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u062e\u062f \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0635\u0646\u0627\u0641 \u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629).<\/p>\n<h4>\u0648\u0642\u062a \u0627\u0644\u0643\u0627\u0631\u0628<\/h4>\n<p>\u0637\u0648\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u062e\u0637\u0629 \u0627\u0644\u0645\u0641\u0631\u0648\u0636 \u0625\u0646\u0643 \u062a\u0642\u0644\u0644 \u0627\u0644\u0643\u0627\u0631\u0628\u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0643\u0627\u0631\u0628 \u0627\u0644\u0644\u064a \u062a\u0645\u062a \u0639\u0644\u064a\u0647 \u0639\u0645\u0644\u064a\u0627\u062a \u0645\u0639\u0627\u0644\u062c\u0629<br \/>\n\u0632\u064a \u0634\u0631\u0627\u064a\u062d \u0627\u0644\u0634\u064a\u0628\u0633\u064a \u0623\u0648 \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0648\u0627\u0644\u0639\u064a\u0634 \u0627\u0644\u0623\u0628\u064a\u0636 \u0648\u0627\u0644\u0645\u0643\u0631\u0648\u0646\u0629\u060c \u0628\u0633 \u0628\u0631\u062f\u0647 \u062c\u0633\u0645\u0643 \u0645\u062d\u062a\u0627\u062c \u0643\u0627\u0631\u0628<br \/>\n\u0639\u0634\u0627\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0641\u062e\u062f\u0647\u0627 \u0641\u064a \u0634\u0643\u0644\u0647\u0627 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0632\u064a \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0623\u0648 \u0627\u0644\u0631\u0632\u060c \u0648\u062e\u062f\u0647\u0645 \u0641\u064a \u0641\u062a\u0631\u0629<br \/>\n\u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0633 \u0648\u0627\u0645\u0646\u0639\u0647\u0645 \u0628\u0627\u0642\u064a \u0627\u0644\u064a\u0648\u0645.<\/p>\n<h4>\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621<\/h4>\n<p>\u0644\u0648 \u0627\u0646\u062a \u0628\u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u062c\u0641\u0627\u0641 \u0641\u0647\u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u062c\u062f\u0627 \u0625\u0646\u0643 \u062a\u0628\u0646\u064a \u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062d\u0631\u0642 \u062f\u0647\u0648\u0646\u060c<br \/>\n\u0648\u0643\u0645\u0627\u0646 \u0627\u0644\u062c\u0641\u0627\u0641 \u0628\u064a\u0636\u0639\u0641 \u0627\u0644\u062a\u0631\u0643\u064a\u0632. \u0627\u0634\u0631\u0628 \u0645\u0646 2-3 \u0644\u062a\u0631 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0648\u0632\u0648\u062f \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/p>\n<h2>\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h2>\n<h3>&nbsp;\u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0636\u0647\u0631<\/h3>\n<p>1 &nbsp;Bench press<br \/>\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 8 \u0639\u062f\u0627\u062a \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0646\u0627\u0645 \u0639\u0644\u064a &nbsp;\u0627\u0644\u0645\u0642\u0639\u062f \u060c \u0627\u0644\u0642\u0628\u0636\u0629 \u0641\u064a \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0642\u0645 \u0628\u062e\u0641\u0636 \u0627\u0644\u0628\u0627\u0631 \u0644\u062d\u062f<br \/>\n\u0645\u0627 \u064a\u0644\u0645\u0633 \u0635\u062f\u0631\u0643\u060c \u0648\u0627\u0631\u0641\u0639 \u0644\u0623\u0639\u0644\u0649 \u062a\u0627\u0646\u064a.<\/p>\n<p>2 &nbsp;Lat pull-down<br \/>\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 8 \u0639\u062f\u0627\u062a \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0627\u0642\u0639\u062f \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0627\u0644\u062c\u0647\u0627\u0632\u060c \u0642\u0628\u0636\u0629 \u0625\u064a\u062f\u0643 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0644\u0623\u0639\u0644\u0649\u060c \u0627\u0633\u062d\u0628<br \/>\n\u0627\u0644\u0628\u0627\u0631 \u0644\u0623\u0633\u0641\u0644 \u0644\u062d\u062f \u0635\u062f\u0631\u0643. \u0648\u0627\u062b\u0628\u062a \u062b\u0627\u0646\u064a\u0629 \u0648\u0633\u064a\u0628\u0647 \u062a\u0627\u0646\u064a \u0644\u0641\u0648\u0642 \u0628\u0631\u0641\u0642 \u0648\u0643\u0631\u0631.<\/p>\n<p>3 &nbsp;Cable cross-over<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629 \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0627\u0642\u0641 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0622\u0644\u0629 \u0627\u0644\u0633\u062d\u0628\u060c \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u0645\u0642\u0628\u0636 \u0627\u0644\u0640D &nbsp;&nbsp;\u0628\u0643\u0644 \u0625\u064a\u062f \u0648\u062b\u0628\u062a\u0647 \u0639\u0644\u0649 \u0627\u0644\u0628\u0643\u0631\u0629<br \/>\n\u0627\u0644\u0639\u0627\u0644\u064a\u0629\u060c \u0648\u0627\u0633\u062d\u0628 \u062c\u0633\u0645\u0643 \u0644\u0623\u0633\u0641\u0644 \u0648\u0627\u062b\u0628\u062a \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u062a\u0627\u0646\u064a.<\/p>\n<p>4 &nbsp;Cable straight-arm pull-down<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629 \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0627\u0642\u0641 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629\u060c \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0622\u0644\u0629 \u0627\u0644\u0633\u062d\u0628 \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u0645\u0642\u0628\u0636 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645 . \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062f\u0631\u0627\u0639\u0627\u062a\u0643<br \/>\n\u0628\u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643\u060c \u0627\u0633\u062d\u0628 \u0627\u0644\u0645\u0642\u0628\u0636 \u0644\u0623\u0633\u0641\u0644 \u0628\u0627\u062a\u062c\u0627\u0647 \u0641\u062e\u062f\u064a\u0643\u060c \u0627\u062b\u0628\u062a \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u062a\u0627\u0646\u064a.<\/p>\n<p>5A Incline dumbbell shoulder press<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629&nbsp; \u0631\u0627\u062d\u0629 30 \u062b\u0627\u0646\u064a\u0629<br \/>\n\u0627\u0642\u0639\u062f \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0627\u064a\u0644 \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644\u064a\u0646 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0642\u0628\u0636\u0629 \u0625\u064a\u062f\u0643 \u062a\u0643\u0648\u0646 \u0645\u0648\u0627\u0632\u064a\u0629<br \/>\n\u0644\u0645\u0633\u062a\u0648\u0649 \u0646\u0638\u0631\u0643\u060c \u0648\u0627\u0631\u0641\u0639 \u0628\u0625\u064a\u062f\u064a\u0643 \u0644\u0641\u0648\u0642 \u0648\u0627\u062e\u0641\u0636\u0647\u0627 \u0645\u0631\u0629 \u062a\u0627\u0646\u064a\u0629.<\/p>\n<p>5B Prone dumbbell row<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629&nbsp; \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0646\u0627\u0645 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0627\u064a\u0644 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643\u060c \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u0625\u064a\u062f.\u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u062a\u0646\u064a<br \/>\n\u0627\u0644\u0645\u0631\u0641\u0642\u060c \u0648\u0627\u062b\u0628\u062a \u0641\u0648\u0642 \u0644\u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0631\u062c\u0639 \u0627\u0646\u0632\u0644 \u0645\u0631\u0629 \u062a\u0627\u0646\u064a.<\/p>\n<h3>\u0627\u0644\u0631\u062c\u0644 \u0648\u0627\u0644\u0643\u062a\u0641<\/h3>\n<p>1 &nbsp;Back squat<br \/>\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 8 \u0639\u062f\u0627\u062a \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0627\u0642\u0641 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0648\u0634\u064a\u0644 \u0627\u0644\u0628\u0627\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0645\u0646 \u0627\u0644\u0643\u062a\u0641\u060c \u062e\u0644\u064a \u062c\u0633\u0645\u0643 \u0645\u0634\u062f\u0648\u062f<br \/>\n\u0648\u0627\u062a\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0644\u062a\u062d\u062a\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0636\u0647\u0631\u0643 \u0648\u0627\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0645\u0631\u0629 \u062a\u0627\u0646\u064a\u0629.<\/p>\n<p>2 &nbsp;Overhead press<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629 \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0627\u0642\u0641 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0648\u0634\u064a\u0644 \u0627\u0644\u0628\u0627\u0631 \u0642\u062f\u0627\u0645 \u0635\u062f\u0631\u0643\u060c \u062e\u0644\u064a \u062c\u0633\u0645\u0643 \u0645\u0634\u062f\u0648\u062f \u0648\u0627\u062f\u0641\u0639 \u0625\u064a\u062f\u0643 \u0644\u0641\u0648\u0642 \u0644\u062d\u062f \u0645\u0627 \u062a\u0643\u0648\u0646<br \/>\n\u0645\u0633\u062a\u0642\u064a\u0645\u0629\u060c \u0648\u0627\u0631\u062c\u0639 \u062a\u0627\u0646\u064a \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n<p>3 &nbsp;Leg extension<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629 \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629 .<br \/>\n\u0627\u0642\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632 \u0628\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u0648\u062f\u062e\u0644 \u0631\u062c\u0644\u0643 \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0635\u062d \u0648\u062b\u0628\u062a \u062c\u0633\u0645\u0643 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0648\u0627\u0631\u0641\u0639 \u0631\u062c\u0644\u064a\u0643 \u0648\u0631\u062c\u0639\u0647\u0645 \u062a\u0627\u0646\u064a.<\/p>\n<p>4 &nbsp;Hamstring curl<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629 \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0627\u0642\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632 \u0628\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629\u060c \u0648\u062f\u062e\u0644 \u0631\u062c\u0644\u0643 \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0635\u062d\u060c \u0648 \u062b\u0628\u062a \u062c\u0633\u0645\u0643 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629<br \/>\n\u0648\u0627\u062f\u0641\u0639 \u0631\u062c\u0644\u064a\u0643 \u0644\u0623\u0633\u0641\u0644 \u0648\u0631\u062c\u0639\u0647\u0645 \u062a\u0627\u0646\u064a.<\/p>\n<p>5A Seated dumbbell overhead press<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629 \u0631\u0627\u062d\u0629 30 \u062b\u0627\u0646\u064a\u0629<br \/>\n\u0627\u0642\u0639\u062f \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644\u064a\u0646 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0642\u0628\u0636\u0629 \u0625\u064a\u062f\u0643 \u062a\u0643\u0648\u0646 \u0645\u0648\u0627\u0632\u064a\u0629<br \/>\n\u0644\u0645\u0633\u062a\u0648\u0649 \u0646\u0638\u0631\u0643\u060c \u0648\u0627\u0631\u0641\u0639 \u0628\u0625\u064a\u062f\u064a\u0643 \u0644\u0641\u0648\u0642 \u0648\u0627\u062e\u0641\u0636\u0647\u0627 \u0645\u0631\u0629 \u062a\u0627\u0646\u064a\u0629.<\/p>\n<p>5B Seated dumbbell lateral raise<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629 \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0627\u0642\u0639\u062f \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644\u064a\u0646 \u0628\u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u062c\u0633\u0645\u0643\u060c \u0645\u0639 \u062a\u0646\u064a \u0627\u0644\u0643\u0648\u0639<br \/>\n\u062a\u0646\u064a\u0629 \u062e\u0641\u064a\u0641\u0629\u060c \u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0631\u062c\u0639 \u062a\u0627\u0646\u064a \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n<h3>\u0636\u0647\u0631 \u0648\u062f\u0631\u0627\u0639<\/h3>\n<p>1 Triceps dip<br \/>\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 8 \u0639\u062f\u0627\u062a \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062f\u0647 \u0647\u0646\u0633\u062a\u062e\u062f\u0645 \u0641\u064a\u0647 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u064a\u060c \u0648\u0647\u0646\u0628\u062f\u0623 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u062f\u0631\u0627\u0639 \u0648\u0631\u0641\u0639 \u0627\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644\u060c<br \/>\n\u0648\u0646\u0628\u062a\u062f\u064a \u0646\u0646\u0632\u0644 \u0644\u062a\u0646\u064a \u0627\u0644\u0643\u0648\u0639 \u0644\u062d\u062f \u0645\u0627 \u064a\u0628\u0642\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0635\u062f\u0631 \u0639\u0646\u062f \u0627\u0644\u0642\u0628\u0636\u062a\u064a\u0646\u060c \u0648\u0646\u0631\u0641\u0639 \u0646\u0641\u0633\u0646\u0627 \u062a\u0627\u0646\u064a.<\/p>\n<p>2 &nbsp;Underhand lat pull-down<br \/>\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 8 \u0639\u062f\u0627\u062a \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0647\u0646\u0642\u0639\u062f \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u062c\u0647\u0627\u0632 \u0627\u0644\u0633\u062d\u0628\u060c \u0648\u0646\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u0642\u0628\u0636\u0629 \u0636\u064a\u0642\u0629\u060c \u0648\u0646\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0635\u062f\u0631 \u0644\u0644\u0623\u0639\u0644\u0649\u060c<br \/>\n\u0648\u0646\u0633\u062d\u0628 \u0627\u0644\u0628\u0627\u0631 \u0644\u0623\u0633\u0641\u0644 \u0648\u0646\u062b\u0628\u062a \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0627\u0631\u062c\u0639 \u0644\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0646\u0643\u0631\u0631.<\/p>\n<p>3 &nbsp;Seated cable row<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629 \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0647\u0646\u0642\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632 \u0648\u0646\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0642\u0628\u0636\u0629 \u0627\u0644\u0645\u0632\u062f\u0648\u062c\u0629\u060c \u0648\u0646\u0633\u062d\u0628 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u062c\u0633\u0645 \u0645\u0639 \u062a\u0646\u064a \u0627\u0644\u0643\u0648\u0639\u060c<br \/>\n\u0648\u0646\u0631\u062c\u0639 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u062a\u0627\u0646\u064a \u0648\u0646\u0643\u0631\u0631 \u0627\u0644\u0639\u062f\u0627\u062a.<\/p>\n<p>4 &nbsp;Incline dumbbell biceps curl<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629 \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0647\u0646\u0642\u0639\u062f \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0627\u064a\u0644 \u0648\u0646\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u0625\u064a\u062f\u060c \u0648\u062a\u0643\u0648\u0646 \u0642\u0628\u0636\u0629 \u0627\u0644\u0625\u064a\u062f \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0648\u062f\u0631\u0627\u0639\u0643 \u0645\u0641\u0631\u0648\u062f<br \/>\n\u062c\u0646\u0628 \u062c\u0633\u0645\u0643\u060c \u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0628\u062a\u0646\u064a \u0643\u0648\u0639\u0643 \u0644\u062d\u062f \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0631\u062c\u0639 \u062a\u0627\u0646\u064a \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0648\u0646\u0643\u0631\u0631 \u0627\u0644\u0639\u062f\u0627\u062a \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629.<\/p>\n<p>5A Cable biceps curl<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629 \u0631\u0627\u062d\u0629 30 \u062b\u0627\u0646\u064a\u0629<br \/>\n\u0647\u0646\u0642\u0641 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0642\u062f\u0627\u0645 \u0622\u0644\u0629 \u0627\u0644\u0643\u0627\u0628\u0644\u060c \u0648\u0646\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645 \u0627\u0644\u0645\u062a\u0635\u0644 \u0628\u0627\u0644\u0628\u0643\u0631\u0629 \u0627\u0644\u0633\u0641\u0644\u064a\u0629\u060c \u0647\u062a\u062e\u0644\u064a \u0635\u062f\u0631\u0643<br \/>\n\u0645\u0631\u0641\u0648\u0639 \u0648\u062a\u0631\u0641\u0639 \u0628\u062a\u0646\u064a \u0627\u0644\u0643\u0648\u0639 \u0644\u062d\u062f \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641 \u0648\u0646\u0631\u062c\u0639 \u062a\u0627\u0646\u064a \u0648\u0646\u0643\u0631\u0631 \u0627\u0644\u0639\u062f\u0627\u062a \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629.<\/p>\n<p>5B Cable triceps press-down<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629 \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0647\u0646\u0642\u0641 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0642\u062f\u0627\u0645 \u0622\u0644\u0629 \u0627\u0644\u0643\u0627\u0628\u0644\u060c \u0648\u0646\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645 \u0627\u0644\u0645\u062a\u0635\u0644 \u0628\u0627\u0644\u0628\u0643\u0631\u0629 \u0627\u0644\u0639\u0644\u0648\u064a\u0629\u060c \u0648\u0646\u0645\u0633\u0643<br \/>\n\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a \u0627\u0644\u0643\u0648\u0639\u064a\u0646 \u0648\u0646\u0633\u062d\u0628 \u0644\u0623\u0633\u0641\u0644\u060c \u0648\u0646\u0631\u062c\u0639 \u062a\u0627\u0646\u064a \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0646\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629.<\/p>\n<h3><span style=\"font-size: 18.72px;\">\u0636\u0647\u0631 \u0648\u062f\u0631\u0627\u0639<\/span><\/h3>\n<p><span style=\"font-size: 16px;\">1 &nbsp;Incline bench press<br \/>\n<\/span>5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 10 \u0639\u062f\u0627\u062a \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0646\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u062b\u0628\u062a \u0631\u062c\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0634\u062f \u0639\u0636\u0644\u0627\u062a\u0643<br \/>\n\u0648\u0627\u062e\u0641\u0636 \u0627\u0644\u0628\u0627\u0631 \u0644\u062d\u062f \u0645\u0627 \u064a\u0644\u0645\u0633 \u0635\u062f\u0631\u0643 \u0648\u0627\u0631\u0641\u0639 \u0645\u0631\u0629 \u062a\u0627\u0646\u064a\u0629 \u0644\u0623\u0639\u0644\u0649.<\/p>\n<p>2 &nbsp;Dumbbell pull-over<br \/>\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 10 \u0639\u062f\u0627\u062a \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629 .<br \/>\n\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0633\u0637\u062d \u0648\u0627\u0645\u0633\u0643 \u0628\u0625\u064a\u062f\u0643 \u0627\u0644\u0627\u062a\u0646\u064a\u0646 \u0641\u0648\u0642 \u0635\u062f\u0631\u0643 \u0628\u0623\u0630\u0631\u0639 \u0645\u0633\u062a\u0642\u064a\u0645\u0629. \u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646<br \/>\n\u0628\u0647\u062f\u0648\u0621 \u0648\u0631\u0627 \u0631\u0627\u0633\u0643\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629\u060c \u0648\u0627\u0631\u0641\u0639\u0647 \u062a\u0627\u0646\u064a \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<br \/>\n\u0646\u0627\u0645 \u0639\u0644\u0649 \u0636\u0647\u0631\u0643 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0633\u0637\u062d\u060c \u0648\u0627\u0645\u0633\u0643 \u0628\u062f\u0645\u0628\u0644 \u0648\u062a\u0643\u0648\u0646 \u062f\u0631\u0627\u0639\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0641\u0648\u0642 \u0635\u062f\u0631\u0643\u060c<br \/>\n\u0647\u0646\u062e\u0641\u0636 \u0625\u064a\u062f\u064a\u0646\u0627 \u0644\u062a\u062d\u062a \u062e\u0644\u0641 \u0627\u0644\u0631\u0627\u0633 \u0648\u0646\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u062f\u0631\u0627\u0639\u060c \u0648\u0646\u0631\u062c\u0639 \u0645\u0631\u0629 \u062a\u0627\u0646\u064a\u0629 \u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n<p>3 &nbsp;EZ-bar upright row<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629 \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0647\u0646\u0642\u0641 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0648\u0646\u0645\u0633\u0643 \u0628\u0627\u0631 \u0627\u0644\u0640Z &nbsp;&nbsp;\u0648\u0627\u0644\u0642\u0628\u0636\u0629 \u0639\u0644\u0649 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u060c \u0647\u0646\u0628\u062f\u0623 \u0628\u0627\u0644\u0628\u0627\u0631 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0648\u0633\u0637<br \/>\n\u0648\u0646\u0631\u0641\u0639 \u0644\u062d\u062f \u0627\u0644\u062f\u0642\u0646 \u0645\u0639 \u062a\u0646\u064a \u0627\u0644\u0643\u0648\u0639\u060c \u0648\u0646\u062e\u0641\u0636 \u0627\u0644\u0628\u0627\u0631 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0645\u0639 \u0627\u0644\u062a\u0643\u0631\u0627\u0631.<\/p>\n<p>4 &nbsp;Dumbbell lateral raise<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629 \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0647\u0646\u0642\u0641 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0648\u0646\u0645\u0633\u0643 \u062f\u0645\u0628\u0644\u064a\u0646 \u0628\u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629 \u0645\u0639 \u062a\u0646\u064a \u062e\u0641\u064a\u0641 \u0641\u064a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646\u060c \u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646<br \/>\n\u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0646 \u062c\u0633\u0645\u0643 \u0644\u062d\u062f \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0646\u0631\u062c\u0639 \u0628\u0628\u0637\u0621 \u0644\u0644\u0628\u062f\u0627\u064a\u0629 \u0645\u0631\u0629 \u062a\u0627\u0646\u064a\u0629.<\/p>\n<p>5A Incline dumbbell flye<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629 \u0631\u0627\u062d\u0629 30 \u062b\u0627\u0646\u064a\u0629<br \/>\n\u0646\u0627\u0645 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0627\u064a\u0644\u060c \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u0625\u064a\u062f \u0623\u0639\u0644\u0649 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0635\u062f\u0631 \u0645\u0639 \u062a\u0646\u064a \u0627\u0644\u0643\u0648\u0639<br \/>\n\u062a\u0646\u064a\u0629 \u062e\u0641\u064a\u0641\u0629\u060c \u0648\u0647\u0646\u062e\u0641\u0636 \u0625\u064a\u062f\u064a\u0646\u0627 \u0644\u0644\u0623\u0633\u0641\u0644 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646\u060c \u0648\u0646\u0631\u0641\u0639 \u062a\u0627\u0646\u064a \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0646\u0643\u0631\u0631 \u0627\u0644\u0639\u062f\u0627\u062a \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629.<\/p>\n<p>5B Press-up<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629 \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0627\u0631\u062a\u0643\u0632 \u0639\u0644\u0649 \u0625\u064a\u062f\u0643 \u0648\u0631\u062c\u0644\u0643 \u0648\u062e\u0644\u064a \u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u0644\u0643\u0641\u064a\u0646 \u062a\u062d\u062a \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643<br \/>\n\u0644\u0623\u0633\u0641\u0644 \u0644\u062d\u062f \u0645\u0627 \u0635\u062f\u0631\u0643 \u064a\u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636 \u0628\u062a\u0646\u064a \u0627\u0644\u0643\u0648\u0639 \u0648\u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0645\u0631\u0629 \u0643\u0645\u0627\u0646 \u0644\u0644\u0623\u0639\u0644\u0649 \u0648\u0646\u0643\u0631\u0631 \u0627\u0644\u0639\u062f\u0627\u062a \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629.<\/p>\n<h3>\u0627\u0644\u0645\u0631\u062d\u0644\u0629 1: \u0627\u0644\u0623\u0633\u0628\u0648\u0639 2 \u0645\u0646&nbsp;\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h3>\n<p>\u062f\u062e\u0644\u0646\u0627 \u0628\u0639\u0636 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0627\u0644\u0630\u0643\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u062f\u0648\u0631\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0644\u062a\u062d\u0648\u064a\u0644 \u062c\u0633\u0645\u0643 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<br \/>\n\u0641\u064a \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u062f\u064a \u062f\u062e\u0644\u0646\u0627 \u0634\u0648\u064a\u0629 \u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0639\u0644\u0649 &nbsp;sessions \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<br \/>\n\u0639\u0634\u0627\u0646 \u062a\u062a\u0645 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u062d\u0648\u064a\u0644 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<br \/>\n\u062f\u0644\u0648\u0642\u062a\u064a \u0627\u062d\u0646\u0627 \u0639\u0627\u0631\u0641\u064a\u0646 \u0623\u0646 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0623\u0648\u0644 \u0645\u0634 \u0633\u0647\u0644 \u0628\u0633 \u0641\u0639\u0627\u0644\u060c \u0644\u0623\u0646 \u0623\u062d\u0633\u0646 \u0637\u0631\u064a\u0642\u0629 \u0644\u062a\u062d\u0648\u064a\u0644<br \/>\n\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0636\u0639\u064a\u0641\u0629 \u0628\u0633\u0631\u0639\u0629 \u0645\u0639 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u0631\u063a\u0648\u0628 \u0641\u064a\u0647\u0627 \u0647\u064a \u062f\u0641\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0623\u0643\u062a\u0631<br \/>\n\u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0639\u062f\u0627\u062a \u0628\u0637\u0631\u064a\u0642\u0629 \u0633\u0644\u064a\u0645\u0629\u060c \u0648\u0641\u064a \u0623\u0642\u0644 \u0641\u062a\u0631\u0629 \u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644\u0627\u062a \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0645\u0631\u062a\u0641\u0639\u0629.<\/p>\n<p>\u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u062a\u0627\u0646\u064a \u0645\u0646 \u0623\u0648\u0644 \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u062e\u0637\u0629\u060c \u0647\u062a\u0642\u0648\u0645 \u0628\u0646\u0641\u0633 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0628\u0646\u0641\u0633<br \/>\n\u062a\u0631\u062a\u064a\u0628 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0623\u0648\u0644\u060c \u0628\u0633 \u0627\u0644\u0639\u062f\u062f \u0627\u0644\u0625\u062c\u0645\u0627\u0644\u064a \u0644\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0627\u0644\u0639\u062f\u0627\u062a \u0644\u0644\u062d\u0631\u0643\u0627\u062a 1 \u0648 2 \u0647\u0648 \u0646<br \/>\n\u0641\u0633\u0647 \u0648\u0647\u064a\u0628\u0642\u0649 \u0641\u064a\u0647 \u0645\u062c\u0645\u0648\u0639\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u0644\u0643\u0644 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u0627\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<br \/>\n\u0648\u062d\u0627\u0648\u0644 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0623\u0643\u062a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0623\u0648\u0644 \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629\u060c \u0648\u0637\u0627\u0644\u0645\u0627 \u0628\u062a\u062a\u0645\u0631\u0646 \u0635\u062d<br \/>\n\u0644\u0648 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0643\u0627\u0646\u062a \u0628\u0633\u064a\u0637\u0629 \u062d\u062a\u0649 \u0641\u0647\u062a\u0644\u0627\u0642\u064a \u0641\u0631\u0642 \u0643\u0628\u064a\u0631 \u0641\u064a \u062a\u0642\u062f\u0645\u0643.<\/p>\n<h3>\u0627\u0644\u0635\u062f\u0631 \u0648 \u0627\u0644\u0636\u0647\u0631<\/h3>\n<table width=\"511\">\n<tbody>\n<tr>\n<td><strong>Exercise<\/strong><\/td>\n<td><strong>Sets<\/strong><\/td>\n<td><strong>Reps<\/strong><\/td>\n<td><strong>Rest<\/strong><\/td>\n<\/tr>\n<tr>\n<td>1&nbsp;Bench press<\/td>\n<td>5<\/td>\n<td>8<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>2&nbsp;Lat pull-down<\/td>\n<td>5<\/td>\n<td>8<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>3&nbsp;Cable cross-over<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>4&nbsp;Straight-arm pull-down<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>5A&nbsp;Incline dumbbell press<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>30sec<\/td>\n<\/tr>\n<tr>\n<td>5B&nbsp;Prone dumbbell row<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>\u0627\u0644\u0631\u062c\u0644 \u0648 \u0627\u0644\u0643\u062a\u0641<\/h3>\n<table width=\"511\">\n<tbody>\n<tr>\n<td><strong>Exercise<\/strong><\/td>\n<td><strong>Sets<\/strong><\/td>\n<td><strong>Reps<\/strong><\/td>\n<td><strong>Rest<\/strong><\/td>\n<\/tr>\n<tr>\n<td>1 Squat<\/td>\n<td>5<\/td>\n<td>8<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>2 Overhead press<\/td>\n<td>5<\/td>\n<td>8<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>3 Leg extension<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>4&nbsp;Hamstring curl<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>5A Seated overhead press<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>30sec<\/td>\n<\/tr>\n<tr>\n<td>5B Seated lat raise<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>\u0627\u0644\u0636\u0647\u0631 \u0648 \u0627\u0644\u062f\u0631\u0627\u0639<\/h3>\n<table width=\"512\">\n<tbody>\n<tr>\n<td><strong>Exercise<\/strong><\/td>\n<td><strong>Sets<\/strong><\/td>\n<td><strong>Reps<\/strong><\/td>\n<td><strong>Rest<\/strong><\/td>\n<\/tr>\n<tr>\n<td>1&nbsp;Triceps dip<\/td>\n<td>5<\/td>\n<td>8<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>2&nbsp;Underhand lat pull-down<\/td>\n<td>5<\/td>\n<td>8<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>3&nbsp;Seated row<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>4&nbsp;Incline dumbbell curl<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>5A&nbsp;Cable biceps curl<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>30sec<\/td>\n<\/tr>\n<tr>\n<td>5B&nbsp;Cable triceps press<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>\u0627\u0644\u0635\u062f\u0631 \u0648 \u0627\u0644\u0643\u062a\u0641<\/h3>\n<table width=\"509\">\n<tbody>\n<tr>\n<td><strong>Exercise<\/strong><\/td>\n<td><strong>Sets<\/strong><\/td>\n<td><strong>Reps<\/strong><\/td>\n<td><strong>Rest<\/strong><\/td>\n<\/tr>\n<tr>\n<td>1&nbsp;Incline bench press<\/td>\n<td>5<\/td>\n<td>8<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>2&nbsp;Dumbbell pull-over<\/td>\n<td>5<\/td>\n<td>8<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>3&nbsp;EZ-bar upright row<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>4&nbsp;Dumbbell lateral raise<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>5A&nbsp;Incline dumbbell flye<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>30sec<\/td>\n<\/tr>\n<tr>\n<td>5B&nbsp;Press-up<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>\u0627\u0644\u0645\u0631\u062d\u0644\u0629 2 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 1 \u0645\u0646 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h3>\n<h3>\u0635\u062f\u0631 \u0648\u0636\u0647\u0631<\/h3>\n<p>1 &nbsp;Incline bench press<br \/>\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 10 \u0639\u062f\u0627\u062a \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0646\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u062b\u0628\u062a \u0631\u062c\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0634\u062f \u0639\u0636\u0644\u0627\u062a\u0643<br \/>\n\u0648\u0627\u062e\u0641\u0636 \u0627\u0644\u0628\u0627\u0631 \u0644\u062d\u062f \u0645\u0627 \u064a\u0644\u0645\u0633 \u0635\u062f\u0631\u0643 \u0648\u0627\u0631\u0641\u0639 \u0645\u0631\u0629 \u062a\u0627\u0646\u064a\u0629 \u0644\u0623\u0639\u0644\u0649.<\/p>\n<p>2 Bent over row<br \/>\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 10 \u0639\u062f\u0627\u062a \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0627\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u0642\u0628\u0636\u0629 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0627\u062a\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u062d\u0627\u062c\u0629 \u0628\u0633\u064a\u0637\u0629 \u0648\u0627\u062a\u0646\u064a \u0636\u0647\u0631\u0643<br \/>\n\u0628\u0632\u0627\u0648\u064a\u0629 45 \u062a\u0642\u0631\u064a\u0628\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0627\u0633\u062d\u0628 \u0627\u0644\u0628\u0627\u0631 \u0644\u0623\u0639\u0644\u0649 \u0644\u062d\u062f \u0645\u0627 \u064a\u0644\u0645\u0633 \u0623\u0633\u0641\u0644 \u0635\u062f\u0631\u0643\u060c \u0644\u0648 \u0644\u0642\u064a\u062a<br \/>\n\u0646\u0641\u0633\u0643 \u0628\u062a\u062d\u0631\u0643 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0641\u062f\u0647 \u0645\u0639\u0646\u0627\u0647 \u0623\u0646 \u0627\u0644\u0648\u0632\u0646 \u062a\u0642\u064a\u0644 \u0639\u0644\u064a\u0643 \u0641\u0642\u0644\u0644 \u0627\u0644\u0648\u0632\u0646 \u0648\u0643\u0631\u0631 \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629.<\/p>\n<p>3 Dumbbell bench press<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 10 \u0639\u062f\u0627\u062a \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0646\u0627\u0645 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0633\u0637\u062d\u060c \u0648\u0645\u0633\u0643 \u0628\u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u0625\u064a\u062f \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0635\u062f\u0631. \u062b\u0628\u062a \u0631\u062c\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c<br \/>\n\u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0644\u0623\u0639\u0644\u0649 \u0644\u062d\u062f \u0645\u0627 \u0625\u064a\u062f\u0643 \u062a\u0628\u0642\u0649 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u062a\u0627\u0646\u064a.<\/p>\n<p>4 Dumbbell prone reverse flye<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 10 \u0639\u062f\u0627\u062a&nbsp; \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0646\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0627\u0644\u0645\u0627\u064a\u0644 \u0648\u0627\u0645\u0633\u0643 \u0628\u062f\u0645\u0628\u0644 \u062e\u0641\u064a\u0641 \u0641\u064a \u0643\u0644 \u0625\u064a\u062f. \u0635\u062f\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f\u060c \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646<br \/>\n\u0628\u062c\u0627\u0646\u0628 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0623\u0639\u0644\u0649\u060c \u0648\u0627\u062b\u0628\u062a \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u062a\u0627\u0646\u064a.<\/p>\n<p>5A Cable cross-over<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629&nbsp; \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<\/p>\n<p>\u0627\u0642\u0641 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0622\u0644\u0629 \u0627\u0644\u0633\u062d\u0628\u060c \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u0645\u0642\u0628\u0636 \u0627\u0644\u0640D &nbsp;&nbsp;\u0628\u0643\u0644 \u0625\u064a\u062f \u0648\u062b\u0628\u062a\u0647 \u0639\u0644\u0649 \u0627\u0644\u0628\u0643\u0631\u0629<br \/>\n\u0627\u0644\u0639\u0627\u0644\u064a\u0629\u060c \u0648\u0627\u0633\u062d\u0628 \u0642\u062f\u0627\u0645 \u062c\u0633\u0645\u0643 \u0644\u0623\u0633\u0641\u0644 \u0648\u0627\u062b\u0628\u062a \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u062a\u0627\u0646\u064a.<\/p>\n<p>5B &nbsp;Cable straight-arm pull-down<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629&nbsp; \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0627\u0642\u0641 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0647 \u0622\u0644\u0629 \u0627\u0644\u0633\u062d\u0628\u060c \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u0645\u0642\u0628\u0636 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062f\u0631\u0627\u0639\u0627\u062a\u0643<br \/>\n\u0628\u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643\u060c \u0627\u0633\u062d\u0628 \u0627\u0644\u0645\u0642\u0628\u0636 \u0644\u0623\u0633\u0641\u0644 \u0628\u0627\u062a\u062c\u0627\u0647 \u0641\u062e\u0630\u064a\u0643 \u0648\u0627\u062b\u0628\u062a \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u0631\u062c\u0639 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u062a\u0627\u0646\u064a.<\/p>\n<h3>\u0631\u062c\u0644 \u0648\u062f\u0631\u0627\u0639<\/h3>\n<p>1 Back squat<br \/>\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 10 \u0639\u062f\u0627\u062a \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0627\u0642\u0641 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0648\u0634\u064a\u0644 \u0627\u0644\u0628\u0627\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0645\u0646 \u0627\u0644\u0643\u062a\u0641\u060c \u062e\u0644\u064a \u062c\u0633\u0645\u0643 \u0645\u0634\u062f\u0648\u062f<br \/>\n\u0648\u0627\u062a\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0644\u062a\u062d\u062a\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0636\u0647\u0631\u0643\u060c \u0648\u0627\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0645\u0631\u0629 \u062a\u0627\u0646\u064a\u0629.<\/p>\n<p>2 Romanian deadlift<br \/>\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 10 \u0639\u062f\u0627\u062a&nbsp; \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u062c\u0639\u0644 \u0639\u0631\u0636 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0646\u0641\u0633 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0639 \u0627\u0646\u062d\u0646\u0627\u0621 \u062e\u0641\u064a\u0641 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629\u060c<br \/>\n\u0648\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0646\u0632\u0644 \u0627\u0644\u0628\u0627\u0631 \u0644\u062d\u062f \u0645\u0627 \u062a\u062d\u0633 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0641\u064a \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.<\/p>\n<p>3 Underhand lat pull-down<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 10 \u0639\u062f\u0627\u062a \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0647\u0646\u0642\u0639\u062f \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u062c\u0647\u0627\u0632 \u0627\u0644\u0633\u062d\u0628 \u0648\u0646\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0628\u0642\u0628\u0636\u0629 \u0636\u064a\u0642\u0629\u060c \u0648\u0646\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0635\u062f\u0631<br \/>\n\u0644\u0644\u0623\u0639\u0644\u0649\u060c \u0648\u0646\u0633\u062d\u0628 \u0627\u0644\u0628\u0627\u0631 \u0644\u0623\u0633\u0641\u0644 \u0648\u0646\u062b\u0628\u062a \u062b\u0627\u0646\u064a\u0629 \u0648\u0646\u0631\u062c\u0639 \u0644\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0646\u0643\u0631\u0631.<\/p>\n<p>4 Triceps dip<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 6-10 \u0639\u062f\u0627\u062a \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062f\u0647 \u0647\u0646\u0633\u062a\u062e\u062f\u0645 \u0641\u064a\u0647 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u064a\u060c \u0648\u0647\u0646\u0628\u062f\u0623 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u062f\u0631\u0627\u0639 \u0648\u0631\u0641\u0639 \u0627\u0644\u062c\u0633\u0645 \u0643\u0627\u0645\u0644\u060c<br \/>\n\u0648\u0646\u0628\u062a\u062f\u064a \u0646\u0646\u0632\u0644 \u0644\u062a\u0646\u064a \u0627\u0644\u0643\u0648\u0639 \u0644\u062d\u062f \u0645\u0627 \u064a\u0628\u0642\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0635\u062f\u0631 \u0639\u0646\u062f \u0627\u0644\u0642\u0628\u0636\u062a\u064a\u0646 \u0648\u0646\u0631\u0641\u0639 \u0646\u0641\u0633\u0646\u0627 \u062a\u0627\u0646\u064a.<\/p>\n<p>5A Cable biceps curl<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629 \u0631\u0627\u062d\u0629 30 \u062b\u0627\u0646\u064a\u0629<br \/>\n\u0647\u0646\u0642\u0641 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0642\u062f\u0627\u0645 \u0622\u0644\u0629 \u0627\u0644\u0643\u0627\u0628\u0644\u060c \u0648\u0646\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645 \u0627\u0644\u0645\u062a\u0635\u0644 \u0628\u0627\u0644\u0628\u0643\u0631\u0629 \u0627\u0644\u0633\u0641\u0644\u064a\u0629\u060c<br \/>\n\u0647\u062a\u062e\u0644\u064a \u0635\u062f\u0631\u0643 \u0645\u0631\u0641\u0648\u0639 \u0648\u0647\u0646\u0631\u0641\u0639 \u0628\u062a\u0646\u064a \u0627\u0644\u0643\u0648\u0639 \u0644\u062d\u062f \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0646\u0631\u062c\u0639 \u062a\u0627\u0646\u064a \u0648\u0646\u0643\u0631\u0631 \u0627\u0644\u0639\u062f\u0627\u062a \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629.<\/p>\n<p>5B Cable triceps press-down<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629 \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0647\u0646\u0642\u0641 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0642\u062f\u0627\u0645 \u0622\u0644\u0629 \u0627\u0644\u0643\u0627\u0628\u0644\u060c \u0648\u0646\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645 \u0627\u0644\u0645\u062a\u0635\u0644 \u0628\u0627\u0644\u0628\u0643\u0631\u0629 \u0627\u0644\u0639\u0644\u0648\u064a\u0629<br \/>\n\u0648\u0646\u0645\u0633\u0643 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u0648\u0639\u064a\u0646 \u0648\u0646\u0633\u062d\u0628 \u0644\u0623\u0633\u0641\u0644 \u0648\u0646\u0631\u062c\u0639 \u062a\u0627\u0646\u064a \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0646\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629.<\/p>\n<h3>\u0635\u062f\u0631 \u0648\u0636\u0647\u0631<\/h3>\n<p>1 Bench press<br \/>\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 10 \u0639\u062f\u0627\u062a&nbsp; \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0646\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f\u060c \u0627\u0644\u0642\u0628\u0636\u0629 \u0641\u064a \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0642\u0645 \u0628\u062e\u0641\u0636 \u0627\u0644\u0628\u0627\u0631<br \/>\n\u0644\u062d\u062f \u0645\u0627 \u064a\u0644\u0645\u0633 \u0635\u062f\u0631\u0643\u060c \u0648\u0627\u0631\u0641\u0639 \u0644\u0623\u0639\u0644\u0649 \u062a\u0627\u0646\u064a.<\/p>\n<p>2 Wide lat pull-down<br \/>\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 10 \u0639\u062f\u0627\u062a \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0627\u0644\u062c\u0647\u0627\u0632 \u0648\u0642\u0628\u0636\u0629 \u0648\u0627\u0633\u0639\u0629 \u0639\u0644\u0649 \u0628\u0627\u0631 \u0627\u0644\u0633\u062d\u0628\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u062a\u062c\u0627\u0647 \u0635\u062f\u0631\u0643 \u0644\u0623\u0639\u0644\u0649<br \/>\n\u0648\u0627\u0633\u062d\u0628 \u0627\u0644\u0634\u0631\u064a\u0637 \u0644\u0623\u0633\u0641\u0644 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0635\u062f\u0631 \u0645\u0639 \u062a\u0646\u064a \u0627\u0644\u0643\u0648\u0639\u064a\u0646.<\/p>\n<p>3 Incline dumbbell flye<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 10 \u0639\u062f\u0627\u062a \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0646\u0627\u0645 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0627\u064a\u0644 \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u0625\u064a\u062f \u0623\u0639\u0644\u0649 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0635\u062f\u0631 \u0645\u0639 \u062a\u0646\u064a \u0627\u0644\u0643\u0648\u0639<br \/>\n\u062a\u0646\u064a\u0629 \u062e\u0641\u064a\u0641\u0629\u060c \u0648\u0647\u0646\u062e\u0641\u0636 \u0625\u064a\u062f\u064a\u0646\u0627 \u0644\u0644\u0623\u0633\u0641\u0644 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0648\u0646\u0631\u0641\u0639 \u062a\u0627\u0646\u064a \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0646\u0643\u0631\u0631 \u0627\u0644\u0639\u062f\u0627\u062a \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629.<\/p>\n<p>4 &nbsp;Seated row<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 10 \u0639\u062f\u0627\u062a \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0627\u0644\u062c\u0647\u0627\u0632 \u0648\u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062f\u0627\u0639\u0645 \u0627\u0644\u0623\u0631\u0636\u064a \u0628\u0627\u0644\u062c\u0647\u0627\u0632\u060c \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u0642\u0628\u0636\u0629<br \/>\n\u0627\u0644\u0645\u0632\u062f\u0648\u062c\u0629 \u0648\u0627\u0644\u0633\u062d\u0628 \u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0631\u062c\u0648\u0639 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/p>\n<p>5A Dumbbell pull-over<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629 \u0631\u0627\u062d\u0629 30 \u062b\u0627\u0646\u064a\u0629<br \/>\n\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0633\u0637\u062d \u0645\u0645\u0633\u0643\u064b\u0627 \u0628\u0647\u064a\u0643\u0644 \u0628\u0625\u064a\u062f\u0643 \u0627\u0644\u0627\u062a\u0646\u064a\u0646 \u0641\u0648\u0642 \u0635\u062f\u0631\u0643 \u0628\u0623\u0630\u0631\u0639 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<br \/>\n\u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u062a\u062d\u062a \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0648\u0631\u0627 \u0631\u0623\u0633\u0643\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629. \u0627\u0631\u0641\u0639\u0647 \u0645\u0631\u0629 \u062a\u0627\u0646\u064a\u0629 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<br \/>\n\u0646\u0627\u0645 \u0639\u0644\u0649 \u0636\u0647\u0631\u0643 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0633\u0637\u062d\u060c \u0648\u0627\u0645\u0633\u0643 \u0628\u062f\u0645\u0628\u0644 \u0648\u062a\u0643\u0648\u0646 \u062f\u0631\u0627\u0639\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0641\u0648\u0642 \u0635\u062f\u0631\u0643\u060c<br \/>\n\u0647\u0646\u062e\u0641\u0636 \u0625\u064a\u062f\u064a\u0646\u0627 \u0644\u062a\u062d\u062a \u062e\u0644\u0641 \u0627\u0644\u0631\u0627\u0633 \u0648\u0646\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u062f\u0631\u0627\u0639\u060c \u0648\u0646\u0631\u062c\u0639 \u0645\u0631\u0629 \u062a\u0627\u0646\u064a\u0629 \u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n<p>5B Press-up<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629 \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0627\u0631\u062a\u0643\u0632 \u0639\u0644\u0649 \u0625\u064a\u062f\u0643 \u0648\u0631\u062c\u0644\u0643 \u0648\u062e\u0644\u064a \u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u0648\u0627\u0644\u0643\u0641\u064a\u0646 \u062a\u062d\u062a \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c<br \/>\n\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0644\u0623\u0633\u0641\u0644 \u0644\u062d\u062f \u0645\u0627&nbsp; \u064a\u0644\u0645\u0633 \u0635\u062f\u0631\u0643 \u0627\u0644\u0623\u0631\u0636 \u0628\u062a\u0646\u064a \u0627\u0644\u0643\u0648\u0639\u060c \u0648\u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0645\u0631\u0629 \u0643\u0645\u0627\u0646<br \/>\n\u0644\u0644\u0623\u0639\u0644\u0649\u060c \u0648\u0646\u0643\u0631\u0631 \u0627\u0644\u0639\u062f\u0627\u062a \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629.<\/p>\n<h3>\u0643\u062a\u0641 \u0648\u062f\u0631\u0627\u0639<\/h3>\n<p>1 &nbsp;Overhead press<br \/>\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 10 \u0639\u062f\u0627\u062a \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0627\u0642\u0641 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0648\u0634\u064a\u0644 \u0627\u0644\u0628\u0627\u0631 \u0642\u062f\u0627\u0645 \u0635\u062f\u0631\u0643\u060c \u062e\u0644\u064a \u062c\u0633\u0645\u0643 \u0645\u0634\u062f\u0648\u062f \u0648\u0627\u062f\u0641\u0639 \u0625\u064a\u062f\u0643 \u0644\u0641\u0648\u0642 \u0644\u062d\u062f \u0645\u0627 \u062a\u0643\u0648\u0646<br \/>\n\u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u0627\u0631\u062c\u0639 \u062a\u0627\u0646\u064a \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n<p>2 Chin-up<br \/>\n5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 6-10 \u0639\u062f\u0627\u062a \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0647\u0646\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0642\u0628\u0636\u0629 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0641\u064a \u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0642\u0644\u0629\u060c \u0648\u0647\u0646\u0631\u0641\u0639 \u062c\u0633\u0645\u0646\u0627 \u0644\u0623\u0639\u0644\u0649 \u0644\u062d\u062f \u0645\u0627 \u062a\u0628\u0642\u0649 \u0627\u0644\u062f\u0642\u0646<br \/>\n\u0623\u0639\u0644\u0649 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0642\u0628\u0636\u062a\u064a\u0646 \u0645\u0639 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u062c\u0633\u0645.<\/p>\n<p>3 &nbsp;EZ-bar upright row<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 10 \u0639\u062f\u0627\u062a \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0647\u0646\u0642\u0641 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0648\u0646\u0645\u0633\u0643 \u0628\u0627\u0631 \u0627\u0644\u0640 Z &nbsp;\u0648\u0627\u0644\u0642\u0628\u0636\u0629 \u0639\u0644\u0649 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u060c \u0647\u0646\u0628\u062f\u0623 \u0628\u0627\u0644\u0628\u0627\u0631 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649<br \/>\n\u0627\u0644\u0648\u0633\u0637 \u0648\u0646\u0631\u0641\u0639 \u0644\u062d\u062f \u0627\u0644\u062f\u0642\u0646 \u0645\u0639 \u062a\u0646\u064a \u0627\u0644\u0643\u0648\u0639 \u0648\u0646\u062e\u0641\u0636 \u0627\u0644\u0628\u0627\u0631 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0645\u0639 \u0627\u0644\u062a\u0643\u0631\u0627\u0631.<\/p>\n<p>4 &nbsp;Incline dumbbell biceps curl<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 10 \u0639\u062f\u0627\u062a \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0647\u0646\u0642\u0639\u062f \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0627\u064a\u0644 \u0648\u0646\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0628\u0643\u0644 \u0625\u064a\u062f\u060c \u0648\u062a\u0643\u0648\u0646 \u0642\u0628\u0636\u0629 \u0627\u0644\u0625\u064a\u062f \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u062f\u0631\u0627\u0639\u0643 \u0645\u0641\u0631\u0648\u062f<br \/>\n\u0628\u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643\u060c \u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0628\u062a\u0646\u064a \u0643\u0648\u0639\u0643 \u0644\u062d\u062f \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0627\u0631\u062c\u0639 \u062a\u0627\u0646\u064a \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u0646\u0643\u0631\u0631 \u0627\u0644\u0639\u062f\u0627\u062a \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629.<\/p>\n<p>5A Dumbbell lateral raise<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629 \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0647\u0646\u0642\u0641 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0648\u0646\u0645\u0633\u0643 \u062f\u0645\u0628\u0644\u064a\u0646 \u0628\u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629 \u0645\u0639 \u062a\u0646\u064a \u062e\u0641\u064a\u0641 \u0641\u064a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646\u060c \u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646<br \/>\n\u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u062c\u0633\u0645\u0643 \u0644\u062d\u062f \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u0646\u0631\u062c\u0639 \u0628\u0628\u0637\u0621 \u0644\u0644\u0628\u062f\u0627\u064a\u0629 \u0645\u0631\u0629 \u062a\u0627\u0646\u064a\u0629.<\/p>\n<p>5B Cable triceps press-down<br \/>\n4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 12 \u0639\u062f\u0629&nbsp; \u0631\u0627\u062d\u0629 \u062f\u0642\u064a\u0642\u0629<br \/>\n\u0647\u0646\u0642\u0641 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0642\u062f\u0627\u0645 \u0622\u0644\u0629 \u0627\u0644\u0643\u0627\u0628\u0644 \u0648\u0646\u0645\u0633\u0643 \u0627\u0644\u0628\u0627\u0631 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645 \u0627\u0644\u0645\u062a\u0635\u0644 \u0628\u0627\u0644\u0628\u0643\u0631\u0629 \u0627\u0644\u0639\u0644\u0648\u064a\u0629<br \/>\n\u0648\u0646\u0645\u0633\u0643 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u0648\u0639\u064a\u0646\u060c \u0648\u0646\u0633\u062d\u0628 \u0644\u0623\u0633\u0641\u0644 \u0648\u0646\u0631\u062c\u0639 \u062a\u0627\u0646\u064a \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0648\u0646\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629.<\/p>\n<h3>\u0627\u0644\u0645\u0631\u062d\u0644\u0629 2 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 2<\/h3>\n<p>\u0639\u0634\u0627\u0646 \u0646\u0628\u062f\u0623 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062a\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u062e\u0637\u0629 \u0628\u0646\u063a\u064a\u0631 \u062d\u0627\u062c\u0627\u062a \u062e\u0641\u064a\u0641\u0629 \u0641\u064a \u0627\u0644\u0640sessions \u0628\u062a\u0627\u0639\u0629<br \/>\n\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0647\u0646\u0642\u0636\u064a \u0648\u0642\u062a \u0623\u0643\u0628\u0631 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0636\u0647\u0631<br \/>\n\u0648\u0627\u0644\u062f\u0631\u0627\u0639 \u0648 \u0627\u0644\u0643\u062a\u0641\u060c \u0639\u0634\u0627\u0646 \u062a\u0628\u0642\u0649 \u0623\u0643\u0628\u0631 \u0648\u0623\u0642\u0648\u0649\u060c \u0648\u0627\u0644\u062a\u063a\u064a\u064a\u0631\u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0639\u0645\u0648\u0645\u0627 \u0644\u0644\u0623\u0641\u0636\u0644\u060c<br \/>\n\u0648\u0641\u064a \u0627\u0644\u0627\u0633\u0628\u0648\u0639 \u0627\u0644\u0623\u062e\u064a\u0631 \u0628\u0646\u062d\u0637 \u062a\u062d\u062f\u064a\u0627\u062a \u0623\u0643\u0628\u0631 \u0644\u0639\u0636\u0644\u0627\u062a\u0643 \u0639\u0634\u0627\u0646 \u062a\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0646\u0645\u0648.<br \/>\n\u0644\u0633\u0647 \u0641\u0627\u0636\u0644 5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0623\u0648\u0644\u0649 \u0648\u0627\u0644\u062a\u0627\u0646\u064a\u0629 \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u060c \u0628\u0633 \u0647\u0646\u0639\u0645\u0644 \u0639\u062f\u062a\u064a\u0646<br \/>\n\u0632\u064a\u0627\u062f\u0629 \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u062f\u0647 \u0644\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0640 4 \u0627\u0644\u0623\u062e\u064a\u0631\u0629 \u0645\u0646 \u0643\u0644 session\u060c<br \/>\n\u0648\u0647\u064a\u0641\u0636\u0644 \u0639\u062f\u062f \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0632\u064a \u0645\u0627\u0647\u0648 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0623\u0648\u0644 \u062d\u062a\u0649 \u0644\u0648\u0643\u0646\u062a \u0628\u062a\u0633\u062a\u062e\u062f\u0645<br \/>\n\u0646\u0641\u0633 \u0627\u0644\u0623\u0648\u0632\u0627\u0646\u060c \u0641\u0647\u0646\u0627 \u0647\u064a\u062c\u064a \u062f\u0648\u0631 \u0627\u0644\u0639\u062f\u062a\u064a\u0646 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0639\u0634\u0627\u0646 \u064a\u0639\u0645\u0644\u0648\u0627 \u0627\u0644\u0641\u0631\u0642.<\/p>\n<h3>\u0635\u062f\u0631 \u0648\u0636\u0647\u0631<\/h3>\n<table width=\"532\">\n<tbody>\n<tr>\n<td>Exercise<\/td>\n<td>Sets<\/td>\n<td>Reps<\/td>\n<td>Rest<\/td>\n<\/tr>\n<tr>\n<td>1&nbsp;Incline bench press<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>2 Bent-over row<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>3&nbsp;Dumbbell bench press<\/td>\n<td>4<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>4&nbsp;Prone dumbbell flye<\/td>\n<td>4<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>5A&nbsp;Cable cross-over<\/td>\n<td>4<\/td>\n<td>15<\/td>\n<td>30sec<\/td>\n<\/tr>\n<tr>\n<td>5B&nbsp;Cable straight-arm pull<\/td>\n<td>4<\/td>\n<td>15<\/td>\n<td>60sec<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>\u0631\u062c\u0644 \u0648\u062f\u0631\u0627\u0639<\/h3>\n<table width=\"543\">\n<tbody>\n<tr>\n<td>Exercise<\/td>\n<td>Sets<\/td>\n<td>Reps<\/td>\n<td>Rest<\/td>\n<\/tr>\n<tr>\n<td>1 Back squat<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>2&nbsp;Romanian deadlift<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>3&nbsp;Underhand lat pull-down<\/td>\n<td>4<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>4&nbsp;Triceps dip<\/td>\n<td>4<\/td>\n<td>8-12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>5A&nbsp;Cable biceps curl<\/td>\n<td>4<\/td>\n<td>15<\/td>\n<td>30sec<\/td>\n<\/tr>\n<tr>\n<td>5B&nbsp;Cable triceps press<\/td>\n<td>4<\/td>\n<td>15<\/td>\n<td>60sec<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>\u0635\u062f\u0631 \u0648\u0636\u0647\u0631<\/h3>\n<table width=\"543\">\n<tbody>\n<tr>\n<td>Exercise<\/td>\n<td>Sets<\/td>\n<td>Reps<\/td>\n<td>Rest<\/td>\n<\/tr>\n<tr>\n<td>1&nbsp;Bench press<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>2&nbsp;Wide lat pull-down<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>3&nbsp;Incline dumbbell flye<\/td>\n<td>4<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>4&nbsp;Seated row<\/td>\n<td>4<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>5A&nbsp;Dumbbell pull-over<\/td>\n<td>4<\/td>\n<td>15<\/td>\n<td>30sec<\/td>\n<\/tr>\n<tr>\n<td>5B&nbsp;Press-up<\/td>\n<td>4<\/td>\n<td>15<\/td>\n<td>60sec<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>\u0643\u062a\u0641 \u0648\u062f\u0631\u0627\u0639<\/h3>\n<table width=\"549\">\n<tbody>\n<tr>\n<td>Exercise<\/td>\n<td>Sets<\/td>\n<td>Reps<\/td>\n<td>Rest<\/td>\n<\/tr>\n<tr>\n<td>1&nbsp;Overhead press<\/td>\n<td>5<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>2&nbsp;Chin-up<\/td>\n<td>5<\/td>\n<td>8-12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>3&nbsp;EZ-bar upright row<\/td>\n<td>4<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>4&nbsp;Incline dumbbell curl<\/td>\n<td>4<\/td>\n<td>12<\/td>\n<td>60sec<\/td>\n<\/tr>\n<tr>\n<td>5A&nbsp;Dumbbell lateral raise<\/td>\n<td>4<\/td>\n<td>15<\/td>\n<td>30sec<\/td>\n<\/tr>\n<tr>\n<td>5B&nbsp;Cable triceps press<\/td>\n<td>4<\/td>\n<td>15<\/td>\n<td>60sec<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u0644\u0648 \u0639\u0627\u064a\u0632 \u062a\u0627\u062e\u062f \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0643\u0627\u0645\u0644\u060c \u0633\u0648\u0627\u0621 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0623\u0648 \u0627\u0644\u062c\u064a\u0645\u060c \u0648\u0643\u0645\u0627\u0646 \u0646\u0638\u0627\u0645 \u062a\u063a\u0630\u064a\u0629<br \/>\n\u0645\u0646\u0627\u0633\u0628 \u0644\u0648\u0632\u0646\u0643 \u0648\u0647\u062f\u0641\u0643\u060c \u062d\u0645\u0644 \u0623\u0628\u0644\u064a\u0643\u0634\u0646&nbsp;<a href=\"https:\/\/www.elcoach.me\/downloadapp\"><strong>\u0627\u0644\u0643\u0648\u062a\u0634<\/strong><\/a>&nbsp;\u062f\u0644\u0648\u0642\u062a\u064a!<\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.coachmag.co.uk\/workouts\/7596\/your-four-week-workout-plan-to-build-muscle\">Coachmag.co.uk<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0644\u0645\u0627 \u062a\u0633\u0623\u0644 \u0627\u0644\u0631\u062c\u0627\u0644\u0629 \u0625\u064a\u0647 \u0623\u0643\u062a\u0631 \u062c\u0632\u0621 \u0641\u064a \u062c\u0633\u0645\u0643 \u062a\u062d\u0628 \u062a\u063a\u064a\u0631\u0647\u061f \u0641\u0623\u063a\u0644\u0628\u0647\u0645 \u0628\u064a\u0642\u0648\u0644 \u0625\u0646\u0647 \u0639\u0627\u064a\u0632 \u064a\u0643\u0628\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u062f\u0631\u0627\u0639\u060c \u0648\u064a\u0646\u062d\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0639\u0634\u0627\u0646 \u062a\u0639\u0645\u0644 \u0643\u062f\u0647 \u0641\u0627\u0646\u062a \u0645\u0634 \u0647\u062a\u062d\u062a\u0627\u062c \u062a\u0639\u0645\u0644 \u062a\u063a\u064a\u064a\u0631 \u0643\u0628\u064a\u0631\u060c \u0628\u0633 \u0647\u062a\u062d\u062a\u0627\u062c \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0634\u0648\u064a\u0629 \u0645\u062a\u063a\u064a\u0631\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0641\u064a 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":1659,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[15],"tags":[18,142,279,19,193,143,275,460],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2020\/03\/man-bicep-curls-gym-abs-1109-1024x567.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1656"}],"collection":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=1656"}],"version-history":[{"count":4,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1656\/revisions"}],"predecessor-version":[{"id":12350,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1656\/revisions\/12350"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/1659"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1656"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1656"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1656"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}