| حرکت | تعداد |
|---|---|
| Machine Bench Press | 3×12 |
| Incline Chest Dumbbell Press | 3×12 |
| Cable Rope Overhead Tricep Extension | 3×15 |
| Kneeling Cable Concentration Triceps Extension | 3×15 |
| Wide-Grip Lat Pulldown front of face | 3×15 |
| Underhand Cable Pulldowns | 3×15 |
| abs plank | 3×max |
| seated waist twist | 3×80 |
| حرکت | تعداد |
|---|---|
| Seated Side Lateral Raise | 4×12 |
| Machine Shoulder (Military) Press | 4×10 |
| shoulder dumbbell press | 4×10 |
| front shoulder raise | 3×15 |
| biceps dumbbell curl | 3×15 |
| Standing One-Arm Cable Curl | 3×15 |
| حرکت | تعداد |
|---|---|
| Leg Extensions | 3×15 |
| dumbbell single squat | 3×15 |
| Plie Dumbbell Squat | 3×15 |
| Seated Leg Curl machine | 3×15 |
| Glute cable kick backs with cable | 4×15 |
| glute bridge with dumbbell | 4×15 |
| abs plank | 3×max |
| seated waist twist | 3×80 |
-3 days training with programs number 1,2,3 and the 4th day should be rest. -4 days per week before breakfast you have cardio and also-THIS CARDIO IS VERY IMPORTANT -In program number 1 and 2 you must do 25 min cardio at the end of training -The most important part for your body shape and muscle toning is Weigh Training -Please do your Gym very seriously if you want to see a good results -The speed when you have Cardio must be as fast as your heart rate be between 100-130 -Do not use heavy weight and also do not use light weight, select your weight to the heaviest that you are able to do the Reps which I mentioned correctly