همه

همه برنامه شماره یک
upper chest press with band
push up with chair
chest flyes

triceps dumbbell two arms behind the neck
triceps with chair
back two dumbbell
back single dummbell

همه برنامه شماره دو
shoulder press palm in
shoulder dumbbell press
front shoulder raise
bent raise shoulder
biceps dumbbell curl
concentration curl

همه برنامه شماره سه
squat dumbbell
pile
lunges with dumbbell
hamstring with dumbbell
glute bridge with dumbbell
lying glute bridge

همه حرکات شکم- هفته ای 3 بار انجام شوند
abd bike with twist
abs both legs to chest
abs plank