:
حرکت تعداد
Bench Press With Bands 3×12
Narrow dumbbell Press(squeeze them all the entire movement) 3×12
Dumbbell One Arm Triceps Extension 3×15
Lying Dumbbell Tricep Extension 3×15
Bench Dips 3×max
back with band seated 3×15
back two dumbbell 3×15
:
حرکت تعداد
lat shoulder raise 4×10
Seated barbell shoulder press front face + front shoulder raise 4×(12+12)
bent raise shoulder 4×10
Barbell Shrug 3×15
biceps dumbbell curl 3×12
Biceps Barbell Curl + biceps curl with band 3×(12+12)
:
حرکت تعداد
quads with band and chair 4×15
squat dumbbell + dumbbell single squat 4×(15+15)
Barbell Side Split Squat 4×18
hamstring with dumbbell 4×15
stiff leg dead lift 3×15
band kick back standing 5×15
:
حرکت تعداد
cable seated crunch 3×20
abd bike with twist 3×20
seated waist twist 3×80