:
حرکت تعداد
upper chest press with band 3×15
band and chair chest press 3×15
Dumbbell One Arm Triceps Extension 3×20
triceps extension one hand 3×20
back single dummbell 3×15
back with band seated 3×15
biceps dumbbell curl 3×15
biceps curl with band 3×18
:
حرکت تعداد
lat raise with band 3×15
shoulder front kick 3×15
bent raise shoulder ×0
front biceps with band + lunges with dumbbell 3×(15+15)
standing leg abduction with band 3×20
standing hamstring with band 3×20
band kick back standing 4×15
:
حرکت تعداد
abs plank 4×max
abs twist with band 4×40