| حرکت | تعداد |
|---|---|
| Incline Chest Dumbbell Press | 3×12 |
| Smith Machine Incline Bench Press + Incline Chest Dumbbell Flyes | 3×(12+12) |
| Triceps push down | 3×10 |
| Dumbbell One Arm Triceps Extension | 3×10 |
| Triceps with Dip Machine | 3×12 |
| Wide-Grip Lat Pulldown front of face | 3×12 |
| Elevated Cable Rows | 3×12 |
| حرکت | تعداد |
|---|---|
| lat shoulder raise | 3×12 |
| Machine Shoulder (Military) Press + front shoulder raise | 3×(12+12) |
| bent raise shoulder | 3×12 |
| Dumbbell Shrug | 3×12 |
| biceps dumbbell curl | 3×10 |
| Biceps Barbell Curl | 3×10 |
| One Arm Dumbbell Preacher Curl | 3×15 |
| حرکت | تعداد |
|---|---|
| Leg Extensions | 3×12 |
| leg press machine | 3×12 |
| Hack Squat | 3×12 |
| pile | 3×18 |
| Lying Leg Curls | 3×10 |
| single leg curl | 3×15 |
| seated calf raise machine | 3×20 |
| حرکت | تعداد |
|---|---|
| Abdomen crunch machine | 4×20 |
| seated waist twist | 4×50 |
-5 days per week training with above three programs (circular) -3 days per week at the end of session, do Abs workout -every session at the end do the cross training (elliptical) with hear rate more than 110 -before exercise consult with cardiologist to be sure do not have any hear problem -use the weights as much as you can do the exercises correctly, anytime you feel it is heavy, use the lighter weight in next set