| Exercises | Sets & Reps |
|---|---|
| band and chair chest press | 4×15 |
| chest flyes | 4×15 |
| decline push up | 4×max |
| triceps dumbbell to ear | 3×15 |
| 3×15 | |
| triceps with band from rear | 3×20 |
| back with band seated | 4×15 |
| back single dummbell | 4×15 |
| Exercises | Sets & Reps |
|---|---|
| lat raise with band | 4×8 |
| shoulder press palm in + front shoulder raise | 4×(10+10) |
| trap dumbbell | 4×12 |
| biceps dumbbell curl | 4×10 |
| concentration curl | 4×10 |
| Exercises | Sets & Reps |
|---|---|
| Dumbbell Squat To A Bench | 4×12 |
| dumbbell single squat + squat with band | 4×(15+15) |
| pile | 4×12 |
| standing leg abduction with band | 4×15 |
| hamstring with dumbbell | 4×15 |
| lying hamstring with band | 4×15 |
| band kick back standing | 4×15 |
| lying kick back with band | 4×15 |
| Exercises | Sets & Reps |
|---|---|
| abs supine one leg ext | 4×20 |
| abs plank | 4×20 |
هفته ای 5 روز ورزش با 3 برنامه های بالا بصورت چرخشی. هفته ای 3 روز ورزش شکم انجام شود. هفته ای 3 روز پیاده روی تند به مدت 40 دقیقه با ضربان قلب بالای 100 انجام شود