برنامه شماره یک :
Exercises Sets & Reps
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
برنامه شماره دو :
Exercises Sets & Reps
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
حرکات شکم هفته ای 3 روز :
Exercises Sets & Reps
abs plank 3×max
abs semi seated with band 3×20
Description :
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