| حرکت | تعداد |
|---|---|
| Lying Dumbbell Tricep Extension | 3×15 |
| T-Bar Row wide grip | 4×12 |
| pull up(behind the neck) | 4×max |
| Incline Chest Dumbbell Press | 3×12 |
| Incline Cable Chest Flye | 3×15 |
| حرکت | تعداد |
|---|---|
| Dumbbell Shrug + hummer dumbbell biceps curl | 3×(15+15) |
| Standing Bicep Cable Curl | 3×15 |
| Machine Shoulder (Military) Press | 3×12 |
| lat shoulder raise | 3×12 |
| حرکت | تعداد |
|---|---|
| Smith Machine Squat | 3×15 |
| lunges with dumbbell | 4×20 |
| lying glute bridge | 4×15 |
| Leg Extensions | 3×15 |