| حرکت | تعداد |
|---|---|
| band and chair chest press | 4×15 |
| upper chest press with band | 4×15 |
| decline push up | 4×max |
| triceps with chair | 4×max |
| triceps extension band | 4×15 |
| back with band bent | 4×15 |
| back with band standing | 4×15 |
| biceps curl with band | 4×15 |
| front biceps with band | 4×15 |
| حرکت | تعداد |
|---|---|
| band shoulder press | 4×12 |
| lat raise with band | 4×12 |
| front raise with band | 4×12 |
| supine quads with band | 4×15 |
| quads with band and chair | 4×15 |
| squat with band | 4×15 |
| standing leg abduction with band | 4×20 |
| standing hamstring with band | 4×15 |
| حرکت | تعداد |
|---|---|
| abs plank | 4×max |
| abs semi seated with band | 4×20 |
| abs twist with band | 4×30 |
هفته ای 4 روز ورزش با برنامه های شماره یک و دو و هفته ای 3 روز ورزش شکم و هر روز صبح قبل از صبحانه 45 دقیقه پیاده روی تند با ضربان قلب بالای 100