| حرکت | تعداد |
|---|---|
| Incline Chest Dumbbell Flyes | 3×10 |
| Machine Bench Press | 3×10 |
| Triceps push down | 2×20 |
| Underhand Cable Pulldowns | 4×15 |
| wide grip seated cable row | 4×15 |
| Standing One-Arm Cable Curl | 2×18 |
| حرکت | تعداد |
|---|---|
| Seated Side Lateral Raise | 3×8 |
| shoulder dumbbell press | 3×8 |
| bent raise shoulder | 3×10 |
| Leg Extensions | 3×15 |
| pile | 3×20 |
| Lying Leg Curls | 3×18 |