| حرکت | تعداد |
|---|---|
| upper chest press with band | 3×12 |
| Dumbbell Chest Flyes | 3×12 |
| triceps dumbbell to ear | 3×15 |
| triceps dumbbell two arms behind the neck | 3×15 |
| back single dummbell | 3×15 |
| back with band bent | 3×15 |
| حرکت | تعداد |
|---|---|
| lat raise with band | 3×10 |
| seated barbell shoulder press behind the neck + bent raise shoulder | 3×(10+10) |
| Arnold Dumbbell Press | 3×15 |
| Dumbbell Shrug | 3×15 |
| biceps dumbbell curl both | 3×12 |
| Biceps Barbell Curl | 3×12 |
| حرکت | تعداد |
|---|---|
| dumbbell single squat | 4×15 |
| Plie Dumbbell Squat + standing leg abduction with band | 4×(15+15) |
| bulghari squat | 4×15 |
| lying hamstring with band | 4×15 |
| stiff leg dead lift | 4×15 |