🔥🔥🔥網上訓練🔥🔥🔥

01

🔥Back Workout Day - Trainer Tung🔥

1️⃣Pull Up [4sets 15/15/15/15]
2️⃣Close Up Grip Pulldown [4sets 20/15/10/8]
3️⃣Rope Cable Mid-Row [4 sets 20/15/12/10]
4️⃣Single Arm Row [4sets 20/15/12/8]
5️⃣Underhand Lat Pulldown [4sets 20/15/12/8]
6️⃣Barbell Row [4sets 20/15/12/8]

02

🔥Shoulder Workout Day - Trainer Tung🔥

1️⃣Over Head Press [4 sets 12/10/8/8]
2️⃣Seated Plate Rasie [4sets 20/20/20/20]
3️⃣Dumbbell Lateral Rasie [3sets 12/12/12]
4️⃣Leaning Back Rope [3sets 12/12/12]
5️⃣Single Rear Dumbbell [4sets 10/10/10/10]
6️⃣Seated Face Pull [3sets 12/12/12]

03

🔥Chest Workout Day - Trainer Tung🔥

1️⃣Push Up [4sets 15/15/15/15]
2️⃣Dumbbell Press [4sets 20/15/10/8]
3️⃣Dumbbell Flys [4 sets 20/15/12/10]
4️⃣Incline Dumbbell Press [4sets 20/15/12/8]
5️⃣Cable Chest Flys [4sets 20/15/12/8]
6️⃣Decline Dumbbell Press [4sets 20/15/12/8]

04

🔥Biceps & Triceps Workout Day - Trainer Tung🔥

⚡️SUPERSET 1️⃣ & 2️⃣⚡️
1️⃣EZ-Bar Curls [4sets 15/12/10/8]
2️⃣Triceps Pressdown [4sets 15/12/10/8]

⚡️SUPERSET 3️⃣ & 4️⃣⚡️
3️⃣EZ-Bar Curls Close Grip [4 sets 15/12/10/8]
4️⃣EZ-Bar Triceps Extension [4 sets 15/12/10/8]

⚡️SUPERSET 5️⃣ & 6️⃣⚡️
5️⃣Hammer Curls [4 sets 15/12/10/8]
6️⃣Triceps Cable Press [4sets 20/15/12/8]

05

🔥KILLER ABS Workout - Trainer Tung🔥

1️⃣Hanging Crunches [4sets 12/12/12/12]
2️⃣Hanging Side Crunches [4sets 12/12/12/12]
3️⃣Cable Crunches [4 sets 12/12/12/12]
4️⃣Mountain Climbers [4 sets 12/12/12/12]
5️⃣Crunches [4 sets 12/12/12/12]
6️⃣Leg Raises [4 sets 12/12/12/12]

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