| حرکت | تعداد |
|---|---|
| band and chair chest press | 3×15 |
| band chest press lying | 3×15 |
| Dumbbell One Arm Triceps Extension | 3×12 |
| triceps extension band | 3×12 |
| back with band seated | 3×15 |
| back with band standing | 3×15 |
| biceps dumbbell curl | 3×12 |
| concentration curl | 3×12 |
| حرکت | تعداد |
|---|---|
| band shoulder press | 3×12 |
| front shoulder raise | 3×12 |
| Dumbbell Shrug | 3×12 |
| quads with band and chair | 3×15 |
| supine quads with band | 3×15 |
| seated leg abduction with band | 3×15 |
| standing hamstring with band | 3×15 |
-3 days per week exercise with above 2 programs -5 days per week fast walking (Jogging) 35 to 40 min