:
حرکت تعداد
Dumbbell Chest Flyes 4×15
Incline Chest Dumbbell Bench With Palms Facing In + band and chair chest press 4×(15+15)
Lying Dumbbell Tricep Extension 4×15
triceps dumbbell to ear 4×15
triceps extension band 4×15
back with band seated 4×12
back with band bent 4×12
front biceps with band + biceps dumbbell curl both 4×(12+12)
concentration curl 3×15
:
حرکت تعداد
Seated Side Lateral Raise 4×12
Arnold Dumbbell Press 4×12
front shoulder raise 4×10
bent raise shoulder 4×12
supine quads with band 4×15
seated leg abduction with band 4×15
quads with band and chair 4×20
standing hamstring with band 4×15
:
حرکت تعداد
abs supine one leg ext 4×25
abs semi seated with band 4×25
abs twist with band 3×50