همه

همه جلسه اول تمرین عصر
upper chest press with band
band and chair chest press

triceps extension one hand
back with band bent
back single dummbell
biceps curl with band
concentration curl

همه جلسه دوم تمرین عصر
front raise with band
shoulder dumbbell press
lat raise with band
bent raise shoulder
squat with band
bulghari squat
quads with band and chair
lying hamstring with band
hamstring with dumbbell
band kick back standing
glute bridge with dumbbell

همه حرکات شکم که هفته ای 3 روز انجام شوند
abs plank
abd bike with twist
abs twist with band