| Exercises | Sets & Reps |
|---|---|
| upper chest press with band | 3×15 |
| push up with chair | 3×max |
| 3×15 | |
| triceps extension one hand | 3×18 |
| back with band bent | 3×20 |
| back with band seated | 3×20 |
| biceps curl with band | 3×20 |
| biceps dumbbell curl | 3×15 |
| Exercises | Sets & Reps |
|---|---|
| lat raise with band | 4×12 |
| shoulder dumbbell press + front raise with band | 4×(15+15) |
| bent raise shoulder | 4×12 |
| quads with band and chair | 3×20 |
| standing leg abduction with band | 3×20 |
| seated leg abduction with band | 3×20 |
| lying leg abduction with band | 3×20 |
| lying hamstring with band | 3×18 |
| band kick back standing | 4×15 |
| Exercises | Sets & Reps |
|---|---|
| abs both legs to chest | 3×20 |
| abs supine one leg ext | 3×20 |
| abs twist with band | 3×50 |
هفته ای 4 روز عصر ها با برنامه های شماره یک و دو ورزش کنید. هر روز صبح ترجیحاً قبل از صبحانه 40 دقیقه پیاده روی تند با ضربان قلب بالای 100 تا 110 انجام شود