:
حرکت تعداد
triceps extension band 4×12
back with band bent 4×15
back single dummbell 4×15
upper chest press with band 4×15
chest flyes 4×15
lat shoulder raise + front raise with band 4×(12+12)
Dumbbell Shrug 3×15
:
حرکت تعداد
biceps curl with band 4×12
biceps dumbbell curl 4×12
concentration curl 4×15
shoulder dumbbell press 4×12
band shoulder press 4×12
squat with band 4×15
Plie Dumbbell Squat 4×20
quads with band and chair 4×12
:
حرکت تعداد
standing leg abduction with band 4×20
standing hamstring with band 4×12
stiff leg dead lift 4×15
abd bike with twist 3×20
abs supine one leg ext 3×20
abs plank 3×max
:
حرکت تعداد
abd bike with twist 3×20
abs supine one leg ext 3×20
abs plank 3×max