همه

همه برنامه شماره یک
upper chest press with band
Incline Chest Dumbbell Press

triceps extension one hand
back with band standing
biceps dumbbell curl
biceps curl with band

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