:
حرکت تعداد
incline dumbbell narrow press 3×15
band and chair chest press + decline push up 3×(15+max)
triceps extension band 3×12
triceps with chair 3×max
triceps dumbbell to ear 3×15
back with band bent 4×15
back with band seated 4×15
:
حرکت تعداد
shoulder press palm in 4×10
front shoulder raise + front raise with band 4×(15+15)
lat raise with band 4×12
Dumbbell Shrug 3×15
biceps dumbbell curl 4×10
concentration curl 4×15
:
حرکت تعداد
squat with band 4×15
Dumbbell Squat To A Bench + dumbbell single squat 4×(15+15)
standing leg abduction with band 4×20
hamstring with dumbbell 4×15
glute bridge with dumbbell 4×20
lying kick back with band 4×20
:
حرکت تعداد
abs plank 4×max
abs both legs to chest 4×20