Albatta! Bu erda bir hafta uchun namunaviy mashq rejasi, shuningdek, mushaklarni oshirish uchun kaloriya ehtiyojlarini qondirish uchun namunaviy ovqat rejasi: Mashq rejasi: 1-kun: Yuqori tanadagi Barbell stend press: 8-10 takroran 3 ta to'plam Dumbbell uchadi: 8-10 takroran 3 ta to'plam Tush-up: 8-10 takroran Dumbbell bicepsi buklamalari: 8-10 takroran 3 ta to'plam Tricep pushdowns: 8-10 takroran 3 ta to'plam 2-kun: Quyi tanadagi Barbell squats: 8-10 takroran 3 ta to'plam O'lik ko'tarish: 8-10 takroran 8-10 takroran (oyoq) To'plamlar: 8-10 takroran 3 ta to'plam 12 ta to'plam 12 ta to'plam O
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