:
حرکت تعداد
chest press with band standing 4×15
band and chair chest press + upper chest press with band 4×(15+15)
Dumbbell One Arm Triceps Extension 4×15
triceps with band from rear 4×15
triceps extension one hand 4×15
back with band seated 4×12
back with band standing 4×12
biceps dumbbell curl + front biceps with band 4×(12+12)
concentration curl 3×15
:
حرکت تعداد
Seated Side Lateral Raise 4×12
shoulder press palm in 4×12
shoulder front kick 4×10
traps with band 4×12
quads with band and chair 4×15
supine quads with band 4×15
lying leg abduction with band 4×20
standing hamstring with band 4×15
:
حرکت تعداد
abd bike with twist 4×20
abs supine one leg ext 4×20
abs twist with band 3×50