| Exercises | Sets & Reps |
|---|---|
| upper chest press with band | 3×18 |
| Bench Press With Bands | 3×18 |
| Dumbbell One Arm Triceps Extension | 3×25 |
| triceps extension one hand | 3×25 |
| back with band seated | 3×15 |
| back single dummbell | 3×15 |
| biceps curl with band | 3×20 |
| concentration curl | 3×18 |
| Exercises | Sets & Reps |
|---|---|
| lat shoulder raise | 4×12 |
| front shoulder raise + bent raise shoulder | 4×(12+12) |
| traps with band | 4×15 |
| quads with band and chair | 3×25 |
| seated leg abduction with band | 3×25 |
| lying leg abduction with band | 3×25 |
| pile | 3×20 |
| standing hamstring with band | 3×25 |
| band kick back standing | 4×20 |
| Exercises | Sets & Reps |
|---|---|
| abs plank | 3×max |
| abs semi seated with band | 3×25 |
| abs twist with band | 3×80 |
هفته ای 4 روز عصر ها با برنامه های شماره یک و دو ورزش کنید و بعد از آن 40 دقیقه پیاده روی تند با ضربان قلب بالای 100 تا 110 انجام شود