| حرکت | تعداد |
|---|---|
| Machine Bench Press | 3×12 |
| Butterfly | 3×15 |
| Dumbbell One Arm Triceps Extension | 3×15 |
| Triceps push down | 3×15 |
| Wide-Grip Lat Pulldown front of face | 3×15 |
| back single dummbell | 3×15 |
| biceps dumbbell curl | 3×12 |
| concentration curl | 3×15 |
| حرکت | تعداد |
|---|---|
| lat shoulder raise | 3×12 |
| Machine Shoulder (Military) Press | 3×12 |
| front shoulder raise | 3×12 |
| Leg Extensions | 3×15 |
| pile | 3×15 |
| Thigh Adductor with machine | 3×25 |
| Seated Leg Curl machine | 4×15 |
-5 days per week exercise -2 days per week Pilates and at the end Cardio -3 days per week Weight training with above programs and at the end Cardio 25min + 25 min