| حرکت | تعداد |
|---|---|
| Bench Press With Bands | 3×12 |
| push up with chair | 3×12 |
| triceps with band from rear | 3×15 |
| triceps with chair | 3×max |
| back with band standing | 3×15 |
| back single dummbell | 3×15 |
| حرکت | تعداد |
|---|---|
| lat shoulder raise | 3×10 |
| Seated barbell shoulder press front face + shoulder press palm in | 3×(10+10) |
| bent raise shoulder | 3×15 |
| Dumbbell Shrug | 3×15 |
| biceps curl with band | 3×12 |
| Seated Close-Grip Concentration Barbell Curl | 3×12 |
| حرکت | تعداد |
|---|---|
| Barbell Side Split Squat | 4×15 |
| Dumbbell Squat To A Bench + Plie Dumbbell Squat | 4×(15+15) |
| squat with band | 4×15 |
| standing hamstring with band | 4×15 |
| stiff leg dead lift | 4×15 |