:
حرکت تعداد
Machine Bench Press 3×12
Incline Chest Dumbbell Flyes 3×12
Dumbbell One Arm Triceps Extension 3×12
Triceps push down 3×15
Underhand Cable Pulldowns 4×15
Hammerstrength Iso Row 4×15
برنامه ورزشی شماره دو :
حرکت تعداد
Standing Low-Pulley Deltoid Raise 4×10
Machine Shoulder (Military) Press 4×10
front shoulder raise 4×10
Dumbbell Shrug 3×15
biceps dumbbell curl 3×12
Standing Bicep Cable Curl 3×15
برنامه ورزشی شماره سه :
حرکت تعداد
Leg Extensions 3×10
Smith Machine Squat wide stance + dumbbell single squat 3×(18+18)
Barbell Side Split Squat 4×15
Seated Leg Curl machine 4×15
band kick back standing 4×15
lying glute bridge 4×15
:
حرکت تعداد
Abdomen crunch machine 4×25
abs plank 4×max