همه

همه جلسه اول تمرین عصر
band and chair chest press
upper chest press with band
triceps with band from rear
triceps extension one hand
back two dumbbell
back with band bent
biceps curl with band
biceps dumbbell curl

همه جلسه دوم تمرین عصر
shoulder dumbbell press
band shoulder press
lat raise with band
front raise with band
quads with band and chair
supine quads with band
dumbbell single squat
lying hamstring with band
band kick back standing

همه حرکات شکم هفته ای 3 بار در عصر ها
abs twist with band
abs plank
abs supine one leg ext