| حرکت | تعداد |
|---|---|
| Incline Machine Bench Press | 4×10 |
| Incline Chest Dumbbell Flyes | 4×10 |
| Butterfly | 3×15 |
| Cable Rope Overhead Tricep Extension | 4×15 |
| Kneeling Cable Concentration Triceps Extension | 4×15 |
| Cable One Arm Tricep Extension(reverse grip) | 3×18 |
| Underhand Cable Pulldowns | 4×15 |
| back single dummbell | 4×15 |
| حرکت | تعداد |
|---|---|
| shoulder dumbbell press | 4×10 |
| Machine Shoulder (Military) Press + front shoulder raise | 4×(10+10) |
| shoulder press palm in | 4×12 |
| biceps dumbbell curl | 4×10 |
| Biceps Barbell Curl | 4×10 |
| حرکت | تعداد |
|---|---|
| Leg Extensions | 4×15 |
| Hack Squat | 4×12 |
| Smith Machine Squat wide stance | 4×12 |
| lunges with dumbbell | 4×15 |
| Thigh Adductor with machine | 4×20 |
| Lying Leg Curls | 4×10 |
| single leg curl | 3×15 |
| glute bridge with dumbbell | 4×15 |
| حرکت | تعداد |
|---|---|
| Abdomen crunch machine | 4×20 |
| seated waist twist | 3×50 |
-3 days training and one day rest with above 3 programs -2-3 days per week Abs exercises at the end of training -at the end of all training session do 30 min cardio (Bike or Treadmill or Elliptical) with heart rate between 110 to 130 -4 days per week before breakfast jogging -all exercises with the maximum weight that you can do the reps correctly and anytime you feel it is heavy make it lighter for next reps