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چهارشنبه 11 اسفند 1389 :: نویسنده : admin

جلسه اول : تمرین سینه و پشت بازو
قفسه دمبل + پرس سینه هالتر 12-10×3
پرس بالا سینه هالتر + پارالل سینه 10-12×3
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پشت بازو هالتر نشسته + دمبل کیک بک 10-12×3
شکم و کنار شکم ( ترکیبی ) میز شیبدار 1 ست تا مرز نا توانی
شکم و کنار شکم خلبانی 1 ست تا مرکز ناتوانی

جلسه دوم : تمرین زیر بغل و جلو بازو
زیر بغل دمبل تک خم + هالتر خم 10-12×3
بارفیکس دست باز + لت پشت گردن 10-12×3
جلو بازو دمبل تناوبی + هالتر ایستاده دست متوسط 10-12×3
جلو بازو دمبل چکشی تناوبی + جلو بازو هالتر مچ برعکس 10-12×3
ساعد هالتر نشسته + مچ هالتر نشسته 12-12×3

جلسه سوم : تمرین پا و سرشانه
اسکات پا هالتر پا عرض شانه + پشت پا هالتر 10-12×3
جلوران سیم کش + پشت ران سیم کش 12-12×3
پرس سرشانه دمبل نشسته + پرس سرشانه هالتر پشت 10-12×3
نشر جلو دمبل روی میز بالا سینه + نشر خم دمبل روی میز 12-10×3
ساق پا نشسته ترکیبی ( نوک انگشتان داخل – نوک انگشتان خارج ) 12-12 ×3
گردن نشسته با وزنه 12×3

جلسه چهارم : تمرین سینه و پشت بازو
قفسه بالا سینه + پرس بالا سینه هالتر 12-10×3
کراس آور سینه + پرس سینه دمبل 12-10×3
پشت بازو هالتر خوابیده میز شیب منفی + دیپس 10-12×3
پشت بازو سیم کش با کابل + پشت بازو کیک بک با سیم کش تک دست 12-10×3
شکم و کنار شکم ( ترکیبی ) 1 ست تا مرز ناتوانی
زیر شکم خوابیده میز شیبدار 1 ست تا مرز ناتوانی

جلسه پنجم : تمرین زیر بغل و جلو بازو
زیر بغل سیم کش دست بازو جلو + قایقی دست باز 10-12×3
پلاور دمبل + زیر بغل تی 10-12×3
جلو بازو سیم کش با کابل روی میز لاری + جلو بازو هالتر لاری 10-12×3
جلو بازو دمبل چکشی میز شیب 45 درجه + جلو بازو هالتر دست جمع 10-12×3
ساعد هالتر نشسته + مچ هالتر نشسته 12-12×3

جلسه ششم : تمرین پا و سرشانه
هاک پا دستگاه + پشت پا سیم کش 10-12×3
جلوران سیم کش + پرس پا دستگاه 12-10×3
پرس سرشانه هالتر پشت + نشر جلو هالتر ایستاده 10-12×3
نشر خم دمبل نشسته به طوری که سینه روی زانو + نشر جانب دمبل نشسته 12-10×3
ساق پا دانکی ترکیبی ( نوک انگشتان داخل – نوک انگشتان خارج ) 12-12 ×3
گردن سیم کش 12×3





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پنجشنبه 3 مرداد 1398 08:35 ب.ظ
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سه شنبه 1 مرداد 1398 01:09 ق.ظ
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یکشنبه 30 تیر 1398 05:45 ب.ظ
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یکشنبه 23 تیر 1398 06:26 ب.ظ
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یکشنبه 16 تیر 1398 09:02 ق.ظ
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شنبه 15 تیر 1398 11:03 ق.ظ
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‘No, how could I?' , I replied

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‘I enjoy how we think.' , he said.

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‘I love determined women. Someone who knows whatever they want. A person that won't say yes just because I said yes. Someone who's not afraid when attemping new things,' he says. ‘I'm never afraid when attemping something mroe challenging, especially when it comes to making new stuff in the bed room ', I intimate ‘And I really like girls who are direct, who cut throughout the chase, like you simply did. To be
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دوشنبه 10 تیر 1398 11:23 ب.ظ
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شنبه 8 تیر 1398 09:56 ب.ظ
We're having coffee at Nylon Coffee Roasters on Everton Park
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‘No, how could I?' , I replied

"So, would you mind if I kissed you at the moment?' he stated as I get closer to him and kiss him.

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‘I adore determined women. Someone that knows what you want. A person who won't say yes just because I said yes. Someone who's unafraid when you try something mroe challenging,' he says. ‘I'm never afraid of attempting a new challenge, especially when it comes to making interesting things in the bedroom ', I intimate ‘And I love ladies who are direct, who cut through the chase, like you may did. To get
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سه شنبه 4 تیر 1398 10:07 ب.ظ
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سه شنبه 28 خرداد 1398 06:29 ب.ظ
We're having coffee at Nylon Coffee Roasters on Everton Park in Singapore.
I'm having black coffee, he's possessing a cappuccino.
He or she is handsome. Brown hair slicked back, glasses for his face, hazel eyes and the most amazing
lips I've seen. They're well built, with incredible arms including a chest
that stands out on this sweater. We're standing ahead of each other speaking about us,
what we really wish for for future years, what we're searching for
on another person. He starts saying that bigger been rejected plenty of
times.

‘Why Andrew? You're so handsome. I'd never reject you ', I only say He smiles at me, biting his
lip.

‘Oh, I would not know. Everything happens for an excuse right.

But identify, utilize reject me, might you Ana?' He said.


‘No, how could I?' , I replied

"So, you would not mind if I kissed you currently?' he stated as I buy closer to him and kiss him.

‘When don't ask, just do it.' I reply.

‘I prefer the way you think.' , he said.

For now, I start scrubbing my heel bone in their leg, massaging it slowly. ‘What exactly do you enjoy ladies? And, Andrew, don't spare me the details.' I ask.

‘I enjoy determined women. Someone to know what they have to want. A person who won't say yes because I said yes. Someone who's not scared when trying interesting things,' he says. ‘I'm never afraid when you attempt new stuff, especially on the subject of making new stuff in the bed room ', I intimate ‘And I love girls who are direct, who cut in the chase, like you only did. To become
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