| حرکت | تعداد |
|---|---|
| upper chest press with band | 3×15 |
| band and chair chest press | 3×15 |
| Dumbbell One Arm Triceps Extension | 3×12 |
| triceps with band from rear | 3×12 |
| back with band bent | 3×15 |
| back single dummbell | 3×15 |
| biceps dumbbell curl | 3×12 |
| biceps curl with band | 3×12 |
| حرکت | تعداد |
|---|---|
| shoulder dumbbell press | 4×12 |
| front shoulder raise | 4×12 |
| lat shoulder raise | 4×12 |
| pile | 3×20 |
| dumbbell single squat | 3×20 |
| lunges with dumbbell | 3×15 |
| standing hamstring with band | 3×20 |