| حرکت | تعداد |
|---|---|
| Smith Machine Incline Bench Press | 3×12 |
| Incline Chest Dumbbell Flyes | 3×12 |
| Triceps push down | 3×12 |
| Triceps with Dip Machine | 3×12 |
| V-Bar Pulldown | 3×12 |
| Elevated Cable Rows | 3×12 |
| biceps dumbbell curl | 3×12 |
| Biceps Barbell Curl | 3×12 |
| حرکت | تعداد |
|---|---|
| Machine Shoulder (Military) Press | 3×12 |
| front shoulder raise | 3×12 |
| lat shoulder raise | 3×12 |
| Leg Extensions | 4×12 |
| Leg Extensions | 4×15 |
| pile | 4×20 |
| Lying Leg Curls | 4×12 |
| single leg curl | 4×15 |
| Calf Press On The Leg Press Machine | 3×20 |
| حرکت | تعداد |
|---|---|
| cable seated crunch | 4×20 |
-4 days per week go to gym(2 days with first session training and 2 days with second session) -End of each training go for stationary bike 20 min -3 days per week do abs workout -Weights as much as you can do the number of sets which I mentioned