| Exercises | Sets & Reps |
|---|---|
| band and chair chest press | 3×20 |
| upper chest press with band | 3×20 |
| triceps with band from rear | 3×20 |
| triceps extension one hand | 3×20 |
| back two dumbbell | 3×15 |
| back with band bent | 3×20 |
| biceps curl with band | 3×20 |
| biceps dumbbell curl | 3×15 |
| Exercises | Sets & Reps |
|---|---|
| shoulder dumbbell press | 3×12 |
| band shoulder press | 3×20 |
| lat raise with band | 3×20 |
| front raise with band | 3×20 |
| quads with band and chair | 3×20 |
| supine quads with band | 3×20 |
| dumbbell single squat | 3×18 |
| lying hamstring with band | 3×20 |
| band kick back standing | 3×20 |
| Exercises | Sets & Reps |
|---|---|
| abs twist with band | 3×30 |
| abs plank | 3×max |
| abs supine one leg ext | 3×20 |
هفته ای 4 روز عصر ها ورزش انجام شود بصورت دو روز با برنامه شماره یک عصر و دو روز با برنامه شماره دو عصر. هفته ای 3 بار عصر ها یا صبح ها حرکات شکم انجام شوند. هفته ای 5 روز صبح قبل از صبحانه هر بار 40 دقیقه دوچرخه ثابت با ضربان قلب بالای 110 تا 120 انجام شود