මේ schedule එක හොදයිද???

[Ritash9001]

Monday - Legs, lower back, Lat
• Angled Leg Press (Machine) set-3 rep-6
• Standing Calf Raises (Barbell) set-3 rep-6
• Leg Extensions (Machine) set-3 rep-6
• T-Bar Rows set-3 rep-6
• Pullovers (Dumbbell) set-3 rep-6
• Lat Pull-Downs set-3 rep-6
• Lying triceps extension set-3 rep-6
• Dumbbell kickback set-3 rep-6
• Ex-bar curl set-3 rep-6
• Straight bar curl set-3 rep-6
• Alternating Dumbbell Curl set-3 rep-6
• Behind-the-Back Wrist Curls (Barbell) set-3 rep-6

Thursday - Shoulders, abdominals
• Upright Rows (Barbell) set-3 rep-6
• Front Arm Raises (Barbell) set-3 rep-6
• Bent-Over Rows (Barbell) set-3 rep-6
• Lateral Raises (Dumbbell) set-3 rep-6
• Abs

Saturday - Chest, upper back, outer back
• Flys (Dumbbell) set-3 rep-6
• Decline Bench Press (Barbell) set-3 rep-6
• Bench Press (Barbell) set-3 rep-6
• Push-Up (Flat Surface) set-3 rep-6
• Incline Flys (Dumbbell) set-3 rep-6
• Seated Rows set-3 rep-6
• Shrugs (Dumbbell) set-3 rep-6
• One-Arm Rows / Bent-Over Rows (Dumbbell) set-3 rep-6
• Lying triceps extension set-3 rep-6
• Dumbbell kickback set-3 rep-6
• Ex-bar curl set-3 rep-6
• Straight bar curl set-3 rep-6
• Alternating Dumbbell Curl set-3 rep-6
• Behind-the-Back Wrist Curls (Barbell) set-3 rep-6