| Exercises | Sets & Reps |
|---|---|
| upper chest press with band | 4×15 |
| chest dumbbell press | 4×12 |
| push up with chair | 3×max |
| Lying Dumbbell Tricep Extension | 3×15 |
| 3×15 | |
| triceps extension band | 3×15 |
| back with band bent | 3×15 |
| back single dummbell | 3×15 |
| Exercises | Sets & Reps |
|---|---|
| shoulder dumbbell press | 4×8 |
| band shoulder press | 4×10 |
| front shoulder raise | 4×8 |
| traps with band | 4×12 |
| biceps curl with band | 4×10 |
| biceps dumbbell curl | 4×10 |
| Exercises | Sets & Reps |
|---|---|
| prone quads with band | 4×12 |
| quads with band and chair | 4×12 |
| lunges with dumbbell | 4×12 |
| pile + squat with band | 4×(15+15) |
| standing hamstring with band | 4×15 |
| glute bridge with dumbbell | 4×15 |
| seated leg abduction with band | 4×15 |
| Exercises | Sets & Reps |
|---|---|
| abs semi seated with band | 4×20 |
| abs plank | 4×max |
هفته ای 5 روز ورزشبا 3 برنامه های بالا بصورت چرخشی. هفته ای 3 روز ورزش شکم انچام شود. هفته ای 3 روز پیاده روی تند به مدت 40 دقیقه با ضربان قلب بالای 100 انجام شود