Mana, haftada 6 kun davomida bajarishingiz mumkin bo'lgan mashqlarning namunalari: 1-kun: Oyoqlar Squats: 3 ta 8-12 takrorlanish to'plami Deadlifts: 3 ta 8-12 takrorlanish to'plami Lunges: 3 ta 8-12 takrorlanish to'plami (har oyog'i) Calf Raises: 3 ta 12-15 takrorlanish to'plami Leg Press: 3 ta 8-12 takrorlanish to'plami 2-kun: Pull Pull-Ups: 3 ta 8-12 takrorlanish to'plami Barbell qatorlari: 3 ta 8-12 takrorlanish to'plami Lat Pulldowns: 3 ta 8-12 takrorlanish to'plami Dumbbell Hammer Curls: 3 ta 12-15 takrorlanish to'plami Yuzni tortish: 3 ta 12-15 takrorlanish to'plami 3-kun
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