| حرکت | تعداد |
|---|---|
| Bench Press With Bands | 3×12 |
| Butterfly | 4×12 |
| ×0 | |
| Barbell Bench Press Medium Grip + Butterfly | 3×(15+15) |
| Butterfly(lower the chair to the end) | 3×15 |
| Bar Push-Up Smith Machine + Butterfly(lower the chair to the end) | 2×(0+0) |
این برنامه هفته ای 3 بار انجام شود