:
حرکت تعداد
Incline Chest Dumbbell Press 3×12
Incline Chest Dumbbell Flyes 3×12
Butterfly 3×15
Dumbbell One Arm Triceps Extension 3×12
Triceps push down 3×12
triceps dumbbell to ear 3×12
Wide-Grip Lat Pulldown front of face 3×12
back single dummbell 3×12
:
حرکت تعداد
lat shoulder raise 3×10
Machine Shoulder (Military) Press 3×10
front shoulder raise 3×10
Reverse Butterfly 3×12
biceps dumbbell curl 3×10
Standing Bicep Cable Curl 3×10
:
حرکت تعداد
Leg Extensions 3×15
Barbell Side Split Squat 3×15
lunges with dumbbell 3×15
Thigh Abductor with machine 3×25
Lying Leg Curls 4×12
glute bridge with dumbbell 4×15
seated calf raise machine 3×20
:
حرکت تعداد
Abdomen crunch machine 4×20
seated waist twist 4×50