:
حرکت تعداد
upper chest press with band 4×15
Barbell Bench Press to neck + chest flyes 4×(12+12)
Dumbbell One Arm Triceps Extension 4×12
seated one dumbbell overhead triceps extension with two hands + push up narrow grip 4×(12+max)
back single dummbell 3×12
back with band standing 3×12
Biceps Barbell Curl + biceps curl with band 4×(12+12)
concentration curl 4×15
:
حرکت تعداد
lat raise with band 4×15
Seated barbell shoulder press front face + front shoulder raise 4×(12+12)
bent raise shoulder 4×12
Dumbbell Shrug 3×15
quads with band and chair 4×15
Plie Dumbbell Squat 4×15
lunges with dumbbell 4×15
hamstring with dumbbell 4×15
:
حرکت تعداد
abs plank 4×max
abd bike with twist 4×20