| حرکت | تعداد |
|---|---|
| Lying Dumbbell Tricep Extension | 2×4 |
| pile | 3×6 |
| Smith Machine Squat | 7×5 |
| squat with band | 8×6 |
| حرکت | تعداد |
|---|---|
| chest dumbbell press | 9×3 |
| Triceps with Dip Machine | 12×5 |
| Dips | 15×6 |
| حرکت | تعداد |
|---|---|
| prone quads with band | 10×2 |
| biceps curl with band | 12×3 |
| front shoulder two dumbbell | 14×4 |
| Standing Low-Pulley Deltoid Raise | 16×5 |