همه روز اول در منزل
chest dumbbell press
chest flyes
triceps with band from rear
back with band seated
back two dumbbell
hummer dumbbell biceps curl
front biceps with band
همه روز دوم در منزل
shoulder dumbbell press
band shoulder press
front raise with band
supine quads with band
squat with band
bulghari squat
standing hamstring with band
lying kick back with band