| Exercises | Sets & Reps |
|---|---|
| band and chair chest press | 4×15 |
| chest dumbbell press + chest flyes | 4×(12+12) |
| push up with chair | 3×max |
| 4×12 | |
| triceps dumbbell to ear | 4×12 |
| triceps with chair | 3×max |
| back with band bent + back two dumbbell | 4×(12+12) |
| back single dummbell | 4×12 |
| Exercises | Sets & Reps |
|---|---|
| shoulder dumbbell press | 4×10 |
| shoulder front kick | 4×10 |
| lat shoulder raise | 4×10 |
| trap dumbbell | 4×12 |
| hummer dumbbell biceps curl | 4×12 |
| biceps dumbbell curl both + biceps curl with band | 4×(15+15) |
| Exercises | Sets & Reps |
|---|---|
| supine quads with band | 4×15 |
| pile | 4×15 |
| bulghari squat | 4×15 |
| lunges with dumbbell | 4×15 |
| hamstring with dumbbell | 4×15 |
| lying hamstring with band | 4×15 |
| Exercises | Sets & Reps |
|---|---|
| abs plank | 4×max |
| abd bike with twist | 4×20 |
هفته ای 5 روز ورزش با سه برنامه های بالا بصورت چرخشی. هفته ای 3 بار هر بار 30 دقیقه پیاده روی تند با ضربان قلب بالای 100 تا 110