| Exercises | Sets & Reps |
|---|---|
| band and chair chest press | 3×15 |
| push up with chair | 3×max |
| triceps dumbbell to ear | 3×20 |
| triceps with chair | 3×max |
| back with band seated | 3×15 |
| back two dumbbell | 3×15 |
| hummer dumbbell biceps curl | 3×15 |
| biceps dumbbell curl both | 3×15 |
| Exercises | Sets & Reps |
|---|---|
| band shoulder press | 4×15 |
| shoulder press palm in + lat raise with band | 4×(15+15) |
| traps with band | 4×15 |
| supine quads with band | 3×25 |
| standing leg abduction with band | 3×25 |
| lunges with dumbbell | 3×15 |
| quads with band and chair | 3×22 |
| lying hamstring with band | 3×15 |
| lying kick back with band | 4×15 |
| Exercises | Sets & Reps |
|---|---|
| abd bike with twist | 3×25 |
| abs supine one leg ext | 3×25 |
| abs twist with band | 3×80 |
هفته ای 4 روز عصر ها با برنامه های شماره یک و دو ورزش کنید و بعد از آن 40 دقیقه پیاده روی تند با ضربان قلب بالای 100 تا 110 انجام شود