:
حرکت تعداد
band and chair chest press 3×20
chest dumbbell press 3×15
3×18
triceps extension one hand 3×18
back with band bent 3×18
back with band standing 3×18
biceps curl with band 3×15
concentration curl 3×12
abs plank 4×0
abs twist with band 4×30
:
حرکت تعداد
shoulder press palm in 4×12
shoulder front kick 4×11
lat raise with band 4×12
quads with band and chair 4×20
squat dumbbell 4×15
dumbbell single squat 4×15
standing hamstring with band 3×15
hamstring with dumbbell 3×15
lying glute bridge 4×20
band kick back standing 4×20