Albatta, bu erda SBD (squat, bench press, deadlift) mashg'ulotining bir namunasidir: 1-kun: Squats isitish: 10 reps x bo'sh bar, 8 reps x engil vazn, 6 reps x o'rtacha vazn Ish Setlari: 4 set x 8 reps x og'ir vazn 2-kun: Bench Press isitish: 10 reps x bo'sh bar, 8 reps x engil vazn, 6 reps x o'rtacha vazn Ish Setlari: 4 set x 8 reps x og'ir vazn 3-kun: Deadliftlar isitish: 10 reps x bo'sh bar, 8 reps x engil vazn, 6 reps x o'rtacha vazn Ish Setlari: 4 x 8 reps x og'ir vazn Split Bu faqat bir misol va takrorlashlar va
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