| حرکت | تعداد |
|---|---|
| abd bike with twist | 6×5 |
| Abdomen crunch machine | 8×7 |
| abs supine one leg ext | 5×5 |
| abs semi seated with band | 5×5 |
| حرکت | تعداد |
|---|---|
| abs plank | 5×5 |
| abdomen cable crunch | 5×5 |
| back single dummbell | 5×5 |
| Alternate Incline Dumbbell Curl | 5×5 |
| حرکت | تعداد |
|---|---|
| Close-Grip Barbell Bench Press | 5×5 |
| Barbell Bench Press Medium Grip | 5×5 |
| Cable Lying Triceps Extension | 5×6 |