| حرکت | تعداد |
|---|---|
| Smith Machine Bench Press | 3×15 |
| Smith Machine Incline Bench Press | 3×15 |
| push up narrow grip | 3×max |
| seated one dumbbell overhead triceps extension with two hands | 3×18 |
| Triceps push down | 3×18 |
| hammer strength iso row machine wide grip | 3×18 |
| back single dummbell | 3×18 |
| حرکت | تعداد |
|---|---|
| Standing Low-Pulley Deltoid Raise | 3×12 |
| front shoulder raise | 3×12 |
| shoulder dumbbell press | 3×12 |
| Dumbbell Shrug | 3×15 |
| biceps dumbbell curl | 3×12 |
| Biceps Barbell Curl | 3×10 |
| One Arm Dumbbell Preacher Curl | 3×18 |
| حرکت | تعداد |
|---|---|
| Abdomen crunch machine | 4×25 |
| cable seated crunch | 4×25 |
| seated waist twist | 4×80 |
you should do 4 times per week upper body exercises, two days with first training session program and two days with second session program. at the end of each training you should do abdomen exercises