Litinin: Babban ɓangaren motsa jiki - kirji
Kammala nau'i uku na Super fitness.
Super Fitness 1: Cikakken saiti 3 na tsuntsayen dumbbell na sama, 8-10 reps kowane saiti.Yi saiti uku na maimaita 8-10 na latsa benci ba tare da hutu ba.
Super Workout 2: Kammala saiti 3 na 10-12 reps akan dumbbell benci na hannu ɗaya, sannan nan da nan yi saiti 3 na 10-12 reps akan latsa benci na barbell ba tare da hutawa ba.
Super Workout 3: Kammala saiti 3 na 8-10 dumbbell ja, sannan nan da nan yi 3 sets na 8-10 downlean benci presses ba tare da hutu ba, kowane saitin 8-10.
Talata: Babban ɓangaren motsa jiki - baya
Super Fitness 1: Cikakkun layuka 3-4 dumbbell lanƙwasa, 12-15 reps kowane saiti.Yi 3 zuwa 4 sets na 12 zuwa 15 reps ba tare da hutu ba.
Super Fitness 2: Cikakken 3-4 na dumbbell hunches, 12-15 reps kowane saiti.Yi saiti 3 zuwa 4 na barbell ba tare da hutawa ba, 12 zuwa 15 reps kowanne.
Super Fitness 3: Cikakkun saiti 3-4 na tukin dumbbell mai hannu ɗaya.Yi maimaita 12-15 a kowane saiti.Yi saiti 3-4 na 12 zuwa 15 na maimaita barbell nan da nan ba tare da hutu ba.
Laraba: Babban wurin motsa jiki - kafafu
Super Fitness 1: Cikakken 3 sets na dumbbell squat tsalle, 10-12 reps kowane.Yi 3 sets na 10-12 barbell squats ba tare da hutawa ba.
Super Fitness 2: Cikakken saiti 3 na dumbbell lunges, 10-12 reps kowanne.Yi saiti 3 na madaidaiciyar guiwa ba tare da hutawa ba, maimaita 10-12 kowanne.
Super Fitness 3: Cikakken saiti 3 na squats 10-12.Yi 3 sets na knapsack squats ba tare da hutu ba, maimaita 10 zuwa 12 kowanne.
Alhamis: Babban wurin motsa jiki - kafadu
Super Workout 1: Cikakkun saiti 3 na tsayen dumbbell flat lift, 10 reps kowanne.Sa'an nan kuma yi saiti 3 na danna kafada 10 ba tare da hutu ba.
Super Fit 2: Cikakkun saiti 3 na manyan 10.Sannan nan da nan sai a yi sahu guda 3 a tsaye ( kunkuntar riko) ba tare da hutawa ba, kowane saiti 10.
Super Fitness 3: Kammala nau'ikan dumbbell shrugs guda 3, maimaitawa 10 kowanne, sannan saiti 3 na layin tsaye (riko mai faɗi), 10 reps kowanne.
Jumma'a: Babban wurin motsa jiki - hannaye
Super Fitness 1: Cikakken saiti 3 na tsaye dumbbell mai kai uku, 8-10 reps kowanne.Sa'an nan, ba tare da hutawa ba, yi 3 sets na 8-10 kunkuntar matsi na benci.
Super Workout 2: Cikakken saiti 3 na 8-10 slant board dumbbell bends.Sa'an nan kuma yi 3 sets na barbell lankwasawa na baya.Yi maimaita 8-10 a kowane saiti.
Super Fitness 3: Cikakkun saiti 3 na lankwasa guduma 8-10.Sa'an nan kuma yi 3 sets na 8-10 reps.
Asabar: Babban wurin motsa jiki - kafafu
Super Workout 1: Cikakken saiti 3 na 15 dumbbell gefen lankwasa.Sa'an nan kuma yi 3 sets na 15 barbell curls.
Super Fitness 2: Cikakkun saiti 3 na 15 dumbbell na Rasha.Sa'an nan kuma yi 3 sets na 15 V lifts.
Lokacin aikawa: Jul-21-2022