:
Exercises Sets & Reps
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
:
Exercises Sets & Reps
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
:
Exercises Sets & Reps
abs twist with band 3×50
abs plank 3×max
abs semi seated with band 3×20
Description :
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