همه برنامه شماره یک
upper chest press with band
chest dumbbell press
chest flyes
push up with chair
triceps with chair
triceps dumbbell to ear
back with band bent
back single dummbell
همه برنامه شماره دو
shoulder press palm in
front raise with band
front shoulder raise
lat raise with band
trap dumbbell
biceps curl with band
biceps dumbbell curl
concentration curl
همه برنامه شماره سه
prone quads with band
pile
dumbbell single squat
lunges with dumbbell
standing hamstring with band
hamstring with dumbbell
همه حرکات شکم هفته ای 4 بار در انتهای ورزش انجام شود
abd bike with twist
abs plank
abs twist with band