🏠 Bosh sahifa 📁 Zaldagi mashqlar 📖 Lugʻat
1-hafta Kun 4 — Zal mashqiWeek 1 Day 4 Gym
Friday - arms,shoulders
Alternately Hammers for alternately
4x8
Barbell Bicep Curl
3x8
classic bar
Dumbbell Supinated Curls
3x3 3 sets x12 reps
for each arm
Close Grip Feet Up Bench Press
4x10
Seated Dumbbell French Press
3x12
Incline DB French Press
3x10
Triceps dips on a bench (if possible with weight on the hips
3x10