| حرکت | تعداد |
|---|---|
| chest dumbbell press | 4×12 |
| chest flyes | 4×12 |
| 4×12 | |
| triceps with band from rear | 4×12 |
| back with band seated | 4×12 |
| back two dumbbell | 4×12 |
| hummer dumbbell biceps curl | 4×12 |
| front biceps with band | 4×12 |
| حرکت | تعداد |
|---|---|
| shoulder dumbbell press | 4×12 |
| band shoulder press | 3×13 |
| front raise with band | 4×10 |
| supine quads with band | 4×18 |
| squat with band | 4×15 |
| bulghari squat | 3×12 |
| standing hamstring with band | 4×12 |
| lying kick back with band | 4×12 |
حرکات روز اول و روز دوم را یک روز در میان انجام دهید