Albatta, esingizda bo'lsin, bu erda har kuni turli mushak guruhlariga e'tibor qaratadigan 3 kunlik dumbbell mashq rejasi: 1-kun: Ko'krak va Triceps Issiqlash: 5-10 daqiqa yengil kardio (masalan, joyiga yugurish, sakrash jekslari) Dumbbell o'rinbosar press: 3 to'plam 8-12 takrorlash Dumbbell uchadi: 3 to'plam 10-15 takrorlash Dumbbell tricep kengaytmalari: 3 to'plam 10-15 takrorlash Yopish dumbbell o'rinbosar press: 3 to'plam 8-12 takrorlash Yuzdan dumbbell tricep kengaytmalari: 3 to'plam 10-15 takrorlashlar: 2 kun: Orqa va Biceps Lateral issiqlash: 5-10 daqiqa yengil kardio (masalan, joyiga yugur
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