همه

همه برنامه شماره یک
upper chest press with band
chest dumbbell press
push up with chair
Lying Dumbbell Tricep Extension

triceps extension band
back with band bent
back single dummbell

همه برنامه شماره دو
shoulder dumbbell press
band shoulder press
front shoulder raise
traps with band
biceps curl with band
biceps dumbbell curl

همه برنامه شماره سه
prone quads with band
quads with band and chair
lunges with dumbbell
pile
squat with band
standing hamstring with band
glute bridge with dumbbell
seated leg abduction with band

همه برنامه شکم هفته ای 3 بار
abs semi seated with band
abs plank