همه

همه برنامه شماره یک
upper chest press with band
chest dumbbell press
chest flyes

triceps with chair
back with band seated
back single dummbell
biceps curl with band
biceps dumbbell curl
hummer dumbbell biceps curl

همه برنامه شماره دو
shoulder dumbbell press
front shoulder raise
bent raise shoulder
trap dumbbell
supine quads with band
quads with band and chair
prone quads with band
seated leg abduction with band
lying hamstring with band
standing hamstring with band

همه برنامه شکم هفته ای 3 تا 4 بار
abs supine one leg ext
abs plank
abs twist with band