Radnoy trener

🔥 CHALLENGE – 25 KUNLIK NATIJALAR 25 kun oldin bu insonlar o‘zlariga va’da berishdi. Bugun esa natijalar ancha sezilarli. 📈 Raxmonov Bobur 70 kg → 74 kg (+4 kg) 📉 Choriyev Alisher 98 kg → 92 kg (-6 kg) 📈 Meyliyev Xurshid 58 kg → 64 kg (+6 kg) 📈 Poyonova Oybarchin 48 kg → 48.25 kg (+0.25 kg) 📊 Turayev Doniyor 67 kg → Natija kutilmoqda 📉 Abdullayev Boburjon 97.8 kg → 94.6 kg (-3.2 kg) 📊 Raximov Akmal 95 kg → 95 kg 📊 Kenjaboyev Muhammadbobur 87 kg → Natija kutilmoqda 📈 Behruz Shokirov 60 kg → 60.5...

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Bugun Payshanba ✅📆: 🤸‍♂️🏋️‍♀️ bugungi plan Oyoq + Yelka. Oyoq: - Squat – 4× 10 - Leg press – 4×12 - Romanian deadlift – 4 × 10 - Lunges – 3×10 Yelka: - Overhead press – 4×8 - Lateral raise – 3×12 - Rear delt fly – 3×12 - Shrugs – 4×12 Press: - Weighted crunch – 3×15 - Russian twist – 4×15 (har yon) - Plank - 3 x 40 sekund @Radnoy_trener

Seshanba 📆 Bugungi plan: Grud + Triceps + ABS Grud 1. Hammer Strength Chest Press – 4×10 2. Incline Smith Machine Press – 4×12 3. Cable Crossover - 4×10 4. Dumbbell Pullover – 3×15 Triceps 💪 1. Close-Grip Bench Press – 4×8 2. Triceps Extension – 3×12 3. Bench Dips – 3×max 4. Cable Kickback (sekin) – 3×15 (finishing uchun) ⸻ Press : 1. Leg Raise – 3×12 2. Floor Crunch – 3×15 3. Plank – 1×60 sec @Radnoy_Trener

Bugun Shanba 📆 ✅ Qanot (back) 🦋 1. Pull-ups — 4×Max 2. Seated Row — 4×10 3. T-bar row — 4×12 4. Lat Pulldown — 4×10 5. Dumbbell row - 4x10 Biceps 💪 1. Barbell Curl — 4×12 2. Alternating Dumbbell Curl — 3×12 3. Preacher curl — 3×12 4. EZ bar preacher curl — 4×15 Press 1. Hanging Leg Raise — 3×12 2. Decline Bench Sit-up — 4 × 15 @radnoy_trener

Bugun Payshanba 📆 Bugungi plan: Oyoq + Yelka + ABS 1) Oyoq 1. Bulgarian Split Squat - 3 × 10 ( har oyoq ) 2. Hack squat - 4 × 12 3. Walking lunges - 3 × 15 4. Leg extension - 4 × 15 2) Yelka 1. Dumbbell Shoulder Press - 4×10 2. Side Lateral Raise - 3×10 3. Rear Delt Fly (orqa yelka) - 4×10 4. Barbell Shrug - 3×12 3) ABS press 4 ta mashq Yakunda: Turnik - 3 × max @Radnoy_trener