| حرکت | تعداد |
|---|---|
| Incline Machine Bench Press | 4×10 |
| Smith Machine Bench Press + Dumbbell Chest Bench Press | 4×(12+12) |
| Butterfly | 4×12 |
| حرکت | تعداد |
|---|---|
| Triceps Pushdown - Rope Attachment | 4×10 |
| seated one dumbbell overhead triceps extension with two hands + Triceps with Dip Machine | 4×(12+12) |
| Cable Rope Overhead Tricep Extension | 4×10 |
| Close-Grip Barbell Bench Press | 4×12 |
| حرکت | تعداد |
|---|---|
| hammer strength iso row machine wide grip | 4×10 |
| Wide-Grip Lat Pulldown front of face | 4×10 |
| back single dummbell | 4×10 |
| حرکت | تعداد |
|---|---|
| Standing Bicep Cable Curl | 4×10 |
| Alternate Incline Dumbbell Curl | 4×12 |
| Seated barbell curl | 4×12 |
| حرکت | تعداد |
|---|---|
| Standing Low-Pulley Deltoid Raise | 4×10 |
| Machine Shoulder (Military) Press + Arnold Dumbbell Press | 4×(10+10) |
| Front Cable Raise | 4×12 |
| Reverse Butterfly | 4×12 |
| trap dumbbell | 4×15 |
| حرکت | تعداد |
|---|---|
| Leg Extensions | 4×15 |
| leg press machine | 4×12 |
| pile + dumbbell single squat | 4×(15+15) |
| حرکت | تعداد |
|---|---|
| Lying Leg Curls | 4×12 |
| single leg curl | 4×15 |
| Calf Press On The Leg Press Machine | 3×20 |