| حرکت | تعداد |
|---|---|
| chest press with band standing | 3×15 |
| band chest press lying | 3×15 |
| triceps dumbbell two arms behind the neck | 3×20 |
| triceps extension band | 3×22 |
| back single dummbell | 3×15 |
| back two dumbbell | 3×15 |
| biceps dumbbell curl both | 3×15 |
| front biceps with band | 3×15 |
| حرکت | تعداد |
|---|---|
| lat shoulder raise | 4×15 |
| shoulder front kick + bent raise shoulder | 4×(15+15) |
| traps with band | 4×15 |
| supine quads with band | 3×25 |
| standing leg abduction with band | 3×25 |
| seated leg abduction with band | 3×25 |
| lunges with dumbbell | 3×15 |
| lying hamstring with band | 3×18 |
| lying glute bridge | 4×15 |
| حرکت | تعداد |
|---|---|
| abs twist with band | 3×50 |
| abs plank | 3×max |
| abs semi seated with band | 3×20 |
هفته ای 4 روز عصر ها با برنامه های شماره یک و دو ورزش کنید. هر روز صبح ترجیحاً قبل از صبحانه 40 دقیقه پیاده روی تند با ضربان قلب بالای 100 تا 110 انجام شود