| حرکت | تعداد |
|---|---|
| band chest press lying | 3×20 |
| chest press with band standing | 3×20 |
| triceps extension band | 3×25 |
| triceps with chair | 3×max |
| back with band seated | 3×20 |
| back with band bent | 3×20 |
| front biceps with band | 3×20 |
| biceps curl with band | 3×20 |
| حرکت | تعداد |
|---|---|
| front raise with band | 3×12 |
| lat raise with band | 3×15 |
| bent raise shoulder | 3×15 |
| front raise with band | 3×15 |
| standing leg abduction with band | 3×25 |
| lying leg abduction with band | 3×24 |
| seated leg abduction with band | 3×24 |
| standing hamstring with band | 3×25 |
| band kick back standing | 3×20 |
| حرکت | تعداد |
|---|---|
| abd bike with twist | 4×25 |
| abs supine one leg ext | 4×max |
| seated waist twist | 3×30 |
هفته ای 4 روز عصر ها ورزش انجام شود بصورت دو روز با برنامه شماره یک عصر و دو روز با برنامه شماره دو عصر. هفته ای 3 بار عصر ها یا صبح ها حرکات شکم انجام شوند. هفته ای 5 روز صبح قبل از صبحانه هر بار 40 دقیقه دوچرخه ثابت با ضربان قلب بالای 110 تا 120 انجام شود