:
حرکت تعداد
chest press with band standing 4×15
Incline Chest Dumbbell Press 4×12
decline push up 4×max
seated one dumbbell overhead triceps extension with two hands 4×12
triceps with band from rear 4×12
Bench Dips 3×max
back two dumbbell 3×15
back with band standing 3×15
:
حرکت تعداد
lat raise with band 4×12
Arnold Dumbbell Press 4×10
front shoulder raise 4×10
Dumbbell Shrug 4×12
biceps dumbbell curl 4×10
hummer dumbbell biceps curl 4×12
concentration curl 3×15
:
حرکت تعداد
squat with band + Dumbbell Squat To A Bench 4×(15+15)
lunges with dumbbell 4×15
dumbbell single squat 4×14
stiff leg dead lift 4×15
lying glute bridge 4×15
lying leg abduction with band 4×15