جلسه اول عصر :
Exercises Sets & Reps
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
جلسه دوم عصر :
Exercises Sets & Reps
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
جلسه سوم عصر :
Exercises Sets & Reps
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
حرکات شکم هفته ای 3 بار در آخر ورزش :
Exercises Sets & Reps
abs supine one leg ext 3×20
abs both legs to chest 3×20
Description :
هفته ای 5 روز عصر ها ورزش با 3 برنامه بالا انجام شود