روز اول در منزل :
Exercises Sets & Reps
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
روز دوم در منزل :
Exercises Sets & Reps
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
Description :
حرکات روز اول و روز دوم را یک روز در میان انجام دهید