:
حرکت تعداد
Dumbbell Chest Bench Press 4×12
Bench Press With Bands 4×12
upper chest press with band 4×15
Dumbbell One Arm Triceps Extension 4×12
triceps with chair 4×12
triceps extension band 4×15
back with band seated 4×15
back single dummbell 4×15
:
حرکت تعداد
shoulder dumbbell press 4×12
front shoulder raise + bent raise shoulder 4×(12+12)
lat raise with band 4×15
Dumbbell Shrug 4×15
biceps dumbbell curl 4×12
biceps curl with band 4×12
concentration curl 4×15
:
حرکت تعداد
pile 4×15
quads with band and chair 4×15
lunges with dumbbell 4×15
dumbbell single squat 4×15
standing hamstring with band 4×15
:
حرکت تعداد
abd bike with twist 4×20
seated waist twist 4×50