| حرکت | تعداد |
|---|---|
| Dumbbell Bench Press with Neutral Grip | 4×15 |
| Incline Chest Dumbbell Bench With Palms Facing In + Dumbbell Chest Bench Press | 4×(15+15) |
| Lying Dumbbell Tricep Extension | 4×15 |
| triceps dumbbell to ear | 4×15 |
| triceps with chair | 4×15 |
| back two dumbbell | 4×12 |
| back with band bent | 4×12 |
| biceps dumbbell curl + front biceps with band | 4×(12+12) |
| concentration curl | 3×15 |
| حرکت | تعداد |
|---|---|
| lat raise with band | 4×12 |
| Arnold Dumbbell Press | 4×12 |
| front shoulder raise | 4×10 |
| Dumbbell Shrug | 4×12 |
| prone quads with band | 4×15 |
| lunges with dumbbell | 4×15 |
| seated leg abduction with band | 4×20 |
| lying hamstring with band | 4×15 |
| حرکت | تعداد |
|---|---|
| abs both legs to chest | 4×20 |
| abs semi seated with band | 4×20 |
| abs twist with band | 3×50 |