همه

همه برنامه شماره یک
band and chair chest press
chest dumbbell press
push up narrow grip

triceps dumbbell to ear
triceps with chair
back two dumbbell
back single dummbell

همه برنامه شماره دو
shoulder dumbbell press
lat raise with band
band shoulder press
trap dumbbell
biceps curl with band
biceps dumbbell curl
concentration curl

همه برنامه شماره سه
quads with band and chair
dumbbell single squat
pile
lunges with dumbbell
lying hamstring with band
hamstring with dumbbell

همه حرکات شکم( هفته ای 3 بار در آخر ورزش)
abd bike with twist
abs supine one leg ext