| حرکت | تعداد |
|---|---|
| chest dumbbell press | 4×12 |
| chest flyes | 4×12 |
| push up with chair | 4×max |
| 4×12 | |
| triceps dumbbell two arms behind the neck | 4×12 |
| triceps with chair | 4×max |
| back single dummbell | 4×12 |
| back two dumbbell | 4×12 |
| حرکت | تعداد |
|---|---|
| shoulder press palm in | 4×10 |
| lat raise with band + front raise with band | 4×(15+15) |
| bent raise shoulder | 4×12 |
| trap dumbbell | 4×15 |
| biceps curl with band + biceps dumbbell curl | 4×(10+10) |
| hummer dumbbell biceps curl | 4×12 |
| حرکت | تعداد |
|---|---|
| quads with band and chair | 4×12 |
| lunges with dumbbell | 4×12 |
| squat dumbbell + squat with band | 4×(12+12) |
| pile | 4×20 |
| hamstring with dumbbell | 4×12 |
| lying hamstring with band | 4×15 |
| حرکت | تعداد |
|---|---|
| abs supine one leg ext | 3×20 |
| abs both legs to chest | 3×20 |
هفته ای 5 روز عصر ها ورزش با 3 برنامه بالا انجام شود