| حرکت | تعداد |
|---|---|
| Bench Press With Bands | 3×12 |
| upper chest press with band + band and chair chest press | 3×(12+max) |
| Lying Dumbbell Tricep Extension | 3×12 |
| triceps with band from rear | 3×15 |
| triceps extension one hand | 3×15 |
| back two dumbbell | 3×12 |
| back single dummbell | 3×15 |
| حرکت | تعداد |
|---|---|
| lat shoulder raise | 4×12 |
| front shoulder raise + Arnold Dumbbell Press | 4×(12+12) |
| band shoulder press | 4×15 |
| bent raise shoulder | 4×12 |
| Dumbbell Shrug | 3×15 |
| hummer dumbbell biceps curl | 3×12 |
| front biceps with band + biceps curl with band | 3×(12+12) |
| حرکت | تعداد |
|---|---|
| pile | 4×20 |
| lunges with dumbbell | 4×15 |
| bulghari squat | 4×12 |
| standing leg abduction with band | 4×20 |
| stiff leg dead lift | 5×15 |
| lying kick back with band | 4×15 |
| lying leg abduction with band | 4×15 |