همه

همه جلسه اول- این جلسه دو بار در هفته انجام شود
chest dumbbell press
band and chair chest press
triceps extension one hand
triceps with one dumbbell behind neck
back with band bent
back with band seated
biceps dumbbell curl
biceps curl with band

همه جلسه دوم- این جلسه دو بار در هفته انجام شود
band shoulder press
shoulder dumbbell press
front raise with band
bent raise shoulder
quads with band and chair
supine quads with band
squat dumbbell
pile
lying hamstring with band
hamstring with dumbbell
band kick back standing
glute bridge with dumbbell

همه ورزش شکم هفته ای 3 جلسه
abs plank
abs supine one leg ext
abs twist with band