- Kooxda Murqaha: Garbaha
- Nooca jimicsiga: Aasaasi ah
- Muruqyo dheeri ah: laabta, dhabarka hoose, trapezoids, Triceps, Glutes
- Nooca jimicsiga: Awood
- Qalabka: Dumbbells
- Heerka dhibaatada: Dhexdhexaad
Dheef-shiid kiimikaad oo dhammaystiran - leyli farsamo:
- U istaag si toos ah cagaha balladhka garabka kala fogaanayaan, gacan kastana dhuub-beelka.
- U cududeeya dhinacyada. Gacmaha iyo jirku waa in ay isu xigaan qaab xarafka "T" Gacmaha waa in ay barbar socdaan dhulka oo siman yihiin jirridda. Calaacasha hore u soo jeeda. Tani waxay noqon doontaa booskaaga bilowga ah.
- Markaad neefsato, hoos u foorarso, jilbahaaga laab oo dhabarka toos u ilaali. Dabaqadda ayaa la sameeyaa ilaa bowdyadu ay siman yihiin dhulka. Isla mar ahaantaana ku-squat, u dhaqaaq gacmahaaga hortiisa hortiisa sida ka muuqata shaxanka.
- Marka xigta, istaag oo isku mar samee qaso-gacanta-gacanta si ay u noqoto meesheeda asalka ah.
laylisyo jimicsiyo garbaha leh dumbbells
- Kooxda Murqaha: Garbaha
- Nooca jimicsiga: Aasaasi ah
- Muruqyo dheeri ah: laabta, dhabarka hoose, trapezoids, Triceps, Glutes
- Nooca jimicsiga: Awood
- Qalabka: Dumbbells
- Heerka dhibaatada: Dhexdhexaad