استفسار عن برنامج ايريك هيلمز

Monday Upper 1:
Bench 4x 4-6
Row 3x 6-8
Incline DB 3x 8-12
Chin ups 3x 8-12
Triceps 3x 8-12
Biceps 3x 8-12
Lateral Raise 3x 8-12

Tuesday Lower 1
Squat or Deadlift 4x 4-6
Leg extension 3x 8-12
Leg curl 3x 8-12
Standing calf 4x 6-8

Thursday Upper 2
Flat Dumbbell Press 3x 8-12
Lat Pull Down 3x 8-12
Over Head Press 3x 8-12
Row 3x 8-12
Chest Flys 2x 12-15
Triceps 2x 12-15
Biceps 2x 12-15

Friday Lower 2
Leg Press 3x 8-12
RDL 3x 8-12
Leg extension 3x 8-12
Leg curl 3 x 8-12
Seated calf 4x 8-12

 

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