همه برنامه شماره یک
upper chest press with band
push up with chair
triceps extension one hand
back with band bent
back with band seated
biceps curl with band
biceps dumbbell curl
همه برنامه شماره دو
lat raise with band
shoulder dumbbell press
front raise with band
bent raise shoulder
quads with band and chair
standing leg abduction with band
seated leg abduction with band
lying leg abduction with band
lying hamstring with band
band kick back standing
همه حرکات شکم هفته ای سه روز در انتهای ورزش
abs both legs to chest
abs supine one leg ext
abs twist with band