Day 1
Barbell Curl 3x8-12
DB Preacher Curl 3x8-12
Standing DB Curl 3x8-12
Military Press 3x8-12
Dumbbell Overhead Press 3x8-12
Bench Press- Medium Grip 3x8-12
Close-Grip Bench Press 3x8-12
Crunches w/ barbell 3x8-12
Wide-Grip Lat Pulldown 3x8-12
Cross-Body Lat Pull-Around 3x8-12
Neutral-Grip Lat Pulldown 3x8-12
Cable Triceps Kickback 3x8-12
Cable Lat Pull-Over 3x8-12
Lying DB Curl 3x8-12
Dumbbell Flye 3x8-12
skull crusher 3x8-12
Dumbbell Skullcrusher 3x8-12
Barbell Row 3x8-12
Romanian Deadlift 3x8-12
Good morning 3x8-12
Back Squat 3x8-12
Wide-Grip Pull-Up 3x8-12
Day 3
Inverse Zottman Curl 3x8-12
Incline Curl 3x8-12
Reverse-grip curl 3x8-12
Barbell front raise 3x8-12
Shrug 3x8-12
Bench Press 3x8-12
Close-grip bench 3x8-12
Wide-grip bench 3x8-12
Incline Bench Press 3x8-12
Half-Kneeling 1-Arm Lat Pulldowns 3x8-12
Triceps Pressdown (Bar) 3x8-12
Reverse-grip bent-over row 3x8-12
Deficit Pendlay Row 3x8-12
Meadows Row 3x8-12
1-Arm Dumbbell Row 3x8-12
Low-Bar Squat
Bulgarian Split Squat 3x8-12
Calf-raise 3x8-12
Forward lunge 3x8-12
Seated bar twist 3x8-12
Day 5
biceps 21s 1-3 sets
Hammer Curl 3x8-12
Preacher Hammer Curl 3x8-12
lateral raise 3x8-12
Lean-In Dumbbell Lateral Raise 3x8-12
Standing overhead triceps extension 3x8-12
1 Arm Dumbbell Overhead Extension 3x8-12
Flat Dumbbell Press 3x8-12
Incline Dumbbell Press 3x8-12
Dumbbell Guillotine Press 3x8-12
crunches with barbell 3x8-12
Rope Face-Pull 3x8-12
21s (ล่างอก ล่างบน อกบน → อกบน ล่างบน ล่างอก) 1-3 sets
Skullcrusher 3x8-12
Bent-arm pull-over 3x8-12
DB Lat Pull-Over 3x8-12
Single arm bent-over row, one end of barbell anchored 3x8-12
Kroc Row 3x8-12
Deadlifts 3x8-12
Step Ups 3x8-12
Leg Extension 3x8-12
45-Degree Back Extension 3x8-12
Seated wrist curl 3x8-12
Neutral-Grip Pull-Up 3x8-12
ตารางออกกำลังกายรวมทุกท่า กล้ามเนื้อทั้งตัว (กันลืม,กันกดผิด) v2
Barbell Curl 3x8-12
DB Preacher Curl 3x8-12
Standing DB Curl 3x8-12
Military Press 3x8-12
Dumbbell Overhead Press 3x8-12
Bench Press- Medium Grip 3x8-12
Close-Grip Bench Press 3x8-12
Crunches w/ barbell 3x8-12
Wide-Grip Lat Pulldown 3x8-12
Cross-Body Lat Pull-Around 3x8-12
Neutral-Grip Lat Pulldown 3x8-12
Cable Triceps Kickback 3x8-12
Cable Lat Pull-Over 3x8-12
Lying DB Curl 3x8-12
Dumbbell Flye 3x8-12
skull crusher 3x8-12
Dumbbell Skullcrusher 3x8-12
Barbell Row 3x8-12
Romanian Deadlift 3x8-12
Good morning 3x8-12
Back Squat 3x8-12
Wide-Grip Pull-Up 3x8-12
Day 3
Inverse Zottman Curl 3x8-12
Incline Curl 3x8-12
Reverse-grip curl 3x8-12
Barbell front raise 3x8-12
Shrug 3x8-12
Bench Press 3x8-12
Close-grip bench 3x8-12
Wide-grip bench 3x8-12
Incline Bench Press 3x8-12
Half-Kneeling 1-Arm Lat Pulldowns 3x8-12
Triceps Pressdown (Bar) 3x8-12
Reverse-grip bent-over row 3x8-12
Deficit Pendlay Row 3x8-12
Meadows Row 3x8-12
1-Arm Dumbbell Row 3x8-12
Low-Bar Squat
Bulgarian Split Squat 3x8-12
Calf-raise 3x8-12
Forward lunge 3x8-12
Seated bar twist 3x8-12
Day 5
biceps 21s 1-3 sets
Hammer Curl 3x8-12
Preacher Hammer Curl 3x8-12
lateral raise 3x8-12
Lean-In Dumbbell Lateral Raise 3x8-12
Standing overhead triceps extension 3x8-12
1 Arm Dumbbell Overhead Extension 3x8-12
Flat Dumbbell Press 3x8-12
Incline Dumbbell Press 3x8-12
Dumbbell Guillotine Press 3x8-12
crunches with barbell 3x8-12
Rope Face-Pull 3x8-12
21s (ล่างอก ล่างบน อกบน → อกบน ล่างบน ล่างอก) 1-3 sets
Skullcrusher 3x8-12
Bent-arm pull-over 3x8-12
DB Lat Pull-Over 3x8-12
Single arm bent-over row, one end of barbell anchored 3x8-12
Kroc Row 3x8-12
Deadlifts 3x8-12
Step Ups 3x8-12
Leg Extension 3x8-12
45-Degree Back Extension 3x8-12
Seated wrist curl 3x8-12
Neutral-Grip Pull-Up 3x8-12