همه برنامه شماره یک
band and chair chest press
chest dumbbell press
chest flyes
push up with chair
triceps dumbbell to ear
triceps with chair
back with band bent
back two dumbbell
back single dummbell
همه برنامخ شماره دو
shoulder dumbbell press
shoulder front kick
lat shoulder raise
trap dumbbell
hummer dumbbell biceps curl
biceps dumbbell curl both
biceps curl with band
همه برنامه شماره سه
supine quads with band
pile
bulghari squat
lunges with dumbbell
hamstring with dumbbell
lying hamstring with band
همه حرکات شکم هفته ای 3 بار انجام شود
abs plank
abd bike with twist