همه

همه برنامه شماره یک
chest press with band standing
upper chest press with band

triceps extension one hand
back with band seated
back with band bent
biceps dumbbell curl
biceps curl with band

همه برنامه شماره دو
shoulder dumbbell press
front shoulder raise
front raise with band
lat shoulder raise
lat raise with band
traps with band
standing leg abduction with band
lying leg abduction with band
seated leg abduction with band
standing hamstring with band
band kick back standing

همه حرکات شکم هفته ای 3 روز
abs plank
abs semi seated with band