:
حرکت تعداد
upper chest press with band 3×15
push up with chair 3×max
triceps extension band 3×15
Lying Dumbbell Tricep Extension 3×15
triceps with chair 3×max
back with band seated 4×20
back two dumbbell 4×20
:
حرکت تعداد
front raise with band 4×10
lat shoulder raise + shoulder dumbbell press 4×(10+10)
seated barbell shoulder press behind the neck 4×10
Dumbbell Shrug 3×15
biceps curl with band 3×18
Biceps Barbell Curl 3×12
hummer dumbbell biceps curl 3×15
:
حرکت تعداد
quads with band and chair 4×20
Plie Dumbbell Squat + squat with band 4×(15+15)
lunges with dumbbell 4×18
stiff leg dead lift 4×18
lying hamstring with band 4×20
band kick back standing 4×20
glute bridge with dumbbell 4×20
:
حرکت تعداد
abd bike with twist 3×25
abs semi seated with band 3×25
abs plank 3×max