| حرکت | تعداد |
|---|---|
| Dumbbell One Arm Triceps Extension | 3×15 |
| Cable One Arm Tricep Extension(reverse grip) | 3×18 |
| Underhand Cable Pulldowns | 4×15 |
| biceps dumbbell curl | 4×15 |
| shoulder press palm in | 4×15 |
| lat shoulder raise | 4×15 |
| Leg Extensions | 3×20 |
| lunges with dumbbell | 3×15 |
| standing leg abduction with band | 3×25 |
| band kick back standing | 4×20 |
| حرکت | تعداد |
|---|---|
| abdomen cable crunch | 3×20 |
| cable seated crunch | 3×20 |
| seated waist twist | 3×50 |