همه

همه جلسه اول تمرین عصر
upper chest press with band
push up with chair
triceps extension band
triceps dumbbell two arms behind the neck
back two dumbbell
back single dummbell
biceps curl with band
front biceps with band

همه جلسه دوم تمرین عصر
lat raise with band
shoulder press palm in
bent raise shoulder
traps with band
squat with band
dumbbell single squat
bulghari squat
standing hamstring with band
hamstring with dumbbell
lying leg abduction with band
glute bridge with dumbbell

همه
abs both legs to chest
abs plank
abs semi seated with band