Monday: Isi akụkụ nke mmega ahụ - obi
Mezue tent atọ nke Super mma.
Super Fitness 1: Mezue nhazi atọ nke nnụnụ dumbbell nke elu, 8-10 reps kwa otu.Mee usoro atọ nke 8-10 reps nke bench press na-enweghị ezumike.
Super Workout 2: Mezue 3 setịpụ nke 10-12 reps na otu aka dumbbell bench press, wee mee ozugbo 3 setịpụ nke 10-12 reps na barbell bench pịa na-enweghị izu ike.
Super Workout 3: Mezue 3 setịpụ nke 8-10 dumbbell na-adọta, wee mee ozugbo 3 setịpụ nke 8-10 bench presses na-enweghị ezumike, nke ọ bụla nke 8-10.
Tuesday: Isi akụkụ nke mmega ahụ - azụ
Super Fitness 1: Ahịrị gbagọ 3-4 zuru ezu, 12-15 reps kwa otu.Mee usoro 3 ruo 4 nke 12 ruo 15 reps na-enweghị ezumike.
Super Fitness 2: Mezue usoro 3-4 nke dumbbell hunches, 12-15 reps kwa otu.Mee 3 ruo 4 sets of barbell bends na-enweghị ezumike, 12 ruo 15 reps nke ọ bụla.
Super Fitness 3: Mezue usoro 3-4 nke ịkwọ ụgbọ mmiri dumbbell nwere otu aka.Mee 12-15 reps kwa setịpụ.Mee usoro 3-4 nke 12 ruo 15 reps of barbell overpull ozugbo na-enweghị ezumike.
Wednesday: Isi mgbatị ahụ - ụkwụ
Super Fitness 1: Mezue usoro 3 nke dumbbell squat jumps, 10-12 reps nke ọ bụla.Mee 3 set nke 10-12 barbell squats na-enweghị ezumike.
Super Fitness 2: Mezue usoro 3 dumbbell lunges, 10-12 reps nke ọ bụla.Mee 3 set nke ogologo ikpere nwụrụ anwụ na-enweghị ezumike, 10-12 reps nke ọ bụla.
Super Fitness 3: Mezue 3 setịpụ nke 10-12 goblet squats.Mee 3 set nke knapsack squats na-enweghị ezumike, 10 ruo 12 reps nke ọ bụla.
Tọzdee: Isi mgbatị ahụ - ubu
Super Workout 1: Mezue 3 setịpụ nke eguzoro ọtọ dumbbell flat, 10 reps nke ọ bụla.Mgbe ahụ, mee 3 set nke 10 maka ịpị ubu na-enweghị nkwụsịtụ.
Super Fit 2: Mezue 3 set nke grosses iri.Mgbe ahụ, mee ozugbo usoro 3 nke kwụ ọtọ (njigide dị warara) na-enweghị ezumike, nke ọ bụla nke 10 reps
Super Fitness 3: Mezue 3 set nke dumbbell shrugs, 10 reps nke ọ bụla, wee 3 setịpụ nke kwụ n'ahịrị (obosara adịgide), 10 reps ọ bụla.
Friday: Isi mgbatị ahụ - aka
Super Fitness 1: Mezue 3 setịpụ nke dumbbell kwụ ọtọ isi atọ, 8-10 reps nke ọ bụla.Mgbe ahụ, na-enweghị izu ike, mee 3 setịpụ nke 8-10 obere mpịachi bench.
Super Workout 2: Mezue usoro atọ nke 8-10 slant board dumbbell bends.Mgbe ahụ, mee 3 setịpụ nke barbell azụ azụ.Mee 8-10 reps kwa setịpụ.
Super Fitness 3: Mezue usoro atọ nke 8-10 dumbbell hammer bends.Mgbe ahụ mee usoro 3 nke 8-10 reps.
Saturday: Isi mgbatị ahụ - ụkwụ
Super Workout 1: Mezue usoro atọ nke akụkụ 15 dumbbell.Mgbe ahụ mee 3 setịpụ nke 15 barbell curls.
Super Fitness 2: Mezue 3 setịpụ nke 15 dumbbell Russian spins.Mgbe ahụ mee 3 sets nke 15 V lifts.
Oge nzipu: Jul-21-2022