| حرکت | تعداد |
|---|---|
| chest press with band standing | 4×15 |
| upper chest press with band | 4×15 |
| 4×15 | |
| triceps extension one hand | 4×15 |
| back with band seated | 4×15 |
| back with band bent | 4×15 |
| biceps dumbbell curl | 4×12 |
| biceps curl with band | 4×12 |
| حرکت | تعداد |
|---|---|
| shoulder dumbbell press | 4×8 |
| front shoulder raise + front raise with band | 4×(10+10) |
| lat shoulder raise + lat raise with band | 4×(10+10) |
| traps with band | 4×15 |
| standing leg abduction with band | 4×20 |
| lying leg abduction with band | 4×20 |
| seated leg abduction with band | 4×20 |
| standing hamstring with band | 4×15 |
| band kick back standing | 4×15 |
| حرکت | تعداد |
|---|---|
| abs plank | 3×max |
| abs semi seated with band | 3×20 |
هفته ای 4 روز ورزش های برنامه یک و دو را انجام دهید و هفته ای 3 روز در آخر ورزش ها حرکات شکم انجام شوند