همه جلسه اول عصر
chest dumbbell press
chest flyes
push up with chair
triceps dumbbell two arms behind the neck
triceps with chair
back single dummbell
back two dumbbell
همه جلسه دوم عصر
shoulder press palm in
lat raise with band
front raise with band
bent raise shoulder
trap dumbbell
biceps curl with band
biceps dumbbell curl
hummer dumbbell biceps curl
همه جلسه سوم عصر
quads with band and chair
lunges with dumbbell
squat dumbbell
squat with band
pile
hamstring with dumbbell
lying hamstring with band
همه حرکات شکم هفته ای 3 بار در آخر ورزش
abs supine one leg ext
abs both legs to chest