| حرکت | تعداد |
|---|---|
| Bench Press With Bands | 3×12 |
| chest press with band standing | 3×12 |
| Dumbbell One Arm Triceps Extension | 3×15 |
| triceps with band from rear | 3×15 |
| back with band bent | 3×15 |
| back with band seated | 3×15 |
| front biceps with band | 3×15 |
| biceps dumbbell curl | 3×15 |
| حرکت | تعداد |
|---|---|
| shoulder dumbbell press | 3×10 |
| lat raise with band | 3×12 |
| front raise with band | 3×12 |
| supine quads with band | 3×15 |
| squat with band | 3×15 |
| standing leg abduction with band | 3×15 |
| standing hamstring with band | 3×15 |
| abd bike with twist | 4×20 |
| abs twist with band | 4×30 |