| حرکت | تعداد |
|---|---|
| Incline Chest Dumbbell Press | 3×15 |
| Butterfly | 3×15 |
| Downward Cable Crossover | 3×18 |
| Dumbbell One Arm Triceps Extension | 3×18 |
| Triceps push down | 3×18 |
| Cable One Arm Tricep Extension(reverse grip) | 3×18 |
| Wide-Grip Lat Pulldown front of face | 3×20 |
| Underhand Cable Pulldowns | 3×20 |
| حرکت | تعداد |
|---|---|
| Standing Low-Pulley Deltoid Raise | 3×15 |
| Machine Shoulder (Military) Press + front shoulder raise | 3×(15+15) |
| bent raise shoulder | 3×15 |
| Reverse Butterfly | 3×15 |
| biceps dumbbell curl | 3×12 |
| Standing Bicep Cable Curl | 3×15 |
| حرکت | تعداد |
|---|---|
| Leg Extensions | 3×15 |
| pile | 3×18 |
| leg press machine | 3×15 |
| lunges with dumbbell | 3×20 |
| Lying Leg Curls | 3×18 |
| Glute cable kick backs with cable | 3×15 |
-5 days per week gym with above 3 programs rotatory -4 day per week before breakfast go cardio 25min+25min -After training session 1,2,3 go bike for 30 min -During cardio your heat rate must be between 110 to 130 -3 days per week after training and before cardio go for Abs exercises -most important part of your program is Cardio and your hear rate