Mana siz uchun uch kunlik dumbbell mashq rejasi: 1-kun: Yuqori tana - Dumbbell o'rinbosar press - 10-12 takroran 3 ta to'plam - Dumbbell qatorlari - 10-12 takroran 3 ta to'plam - Dumbbell yelka press - 10-12 takroran 3 ta to'plam - Dumbbell bicepsi buklamalari - 10-12 takroran 3 ta to'plam - Tricepsi tiklash - 10-12 takroran 3 ta to'plam 2-kun: Past tana - Kubokli squats - 10-12 takroran 3 ta to'plam - Dumbbell lunges - 3 ta to'plam - har bir oyoqqa 10-12 takroran - Dumbbell deadlift - 10-12 takroran 3 ta to'plam - Buzoq ko'taradi - 10-12 takroran 3 ta takroran 3-kun: 3-
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