| حرکت | تعداد |
|---|---|
| Machine Bench Press | 3×10 |
| Butterfly | 3×12 |
| Triceps push down | 3×12 |
| seated one dumbbell overhead triceps extension with two hands | 3×12 |
| Wide-Grip Lat Pulldown front of face | 3×10 |
| hammer strength iso row machine wide grip | 3×10 |
| Triceps with Dip Machine | 3×12 |
| حرکت | تعداد |
|---|---|
| lat shoulder raise | 3×10 |
| Machine Shoulder (Military) Press | 3×10 |
| Arnold Dumbbell Press | 3×10 |
| Dumbbell Shrug | 3×12 |
| biceps dumbbell curl | 3×10 |
| Biceps Barbell Curl | 3×10 |
| حرکت | تعداد |
|---|---|
| Leg Extensions | 4×12 |
| leg press machine | 4×10 |
| Smith Machine Squat wide stance | 4×10 |
| stiff leg dead lift | 4×12 |
| Calf Press On The Leg Press Machine | 3×15 |
| حرکت | تعداد |
|---|---|
| cable seated crunch | 3×20 |
| seated waist twist | 3×50 |
-5 days per week training with above 3 programs rotationally and 2 days REST (not continuous days) -after each training 25 min cardio (treadmill or elliptical) -2 days per week abs exercises -Your heart rate in cardio exercises must be between 100-130