تمرینات بدنسازی برای شانه و کول- برنامه شانه و کول- تکواندو جهانی

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1. Seated Dumbbell Military Press: 5 sets, 8-12 reps 2. Standing Barbell Military Press: 5 sets, 8-10 reps 3. Superset a. Smith Machine Press: 4 sets, 10-12 reps b. Dumbbell Side Raises: 4 sets, 12-15 reps 4. Side Raies: Run the Rack Set 5. Superset a. Cable Front Raise: 4 sets, 10-12 reps b. Cable Upright Row 5. Kettlebell Side Raises: 4 sets, 12 reps 6. Cable Reverse Fly: 4 sets, 12-15 reps 7. Superset a. Dumbbell Shrugs: 5 sets, 10 reps b. Incline Dumbbell Reverse F