همه جلسه اول تمرین عصر
upper chest press with band
band and chair chest press
triceps extension band
triceps extension one hand
back with band standing
back with band bent
biceps curl with band
front biceps with band
همه جلسه دوم تمرین عصر
lat raise with band
front raise with band
shoulder press palm in
standing leg abduction with band
lunges with dumbbell
lying leg abduction with band
standing hamstring with band
lying hamstring with band
glute bridge with dumbbell
lying kick back with band