همه جلسه اول تمرین عصر
Incline Chest Dumbbell Press
upper chest press with band
band and chair chest press
push up with chair
triceps with chair
back two dumbbell
back single dummbell
همه جلسه دوم تمرین عصر
shoulder dumbbell press
lat shoulder raise
bent raise shoulder
trap dumbbell
biceps dumbbell curl
biceps dumbbell curl both
همه جلسه سوم تمرین عصر
prone quads with band
squat dumbbell
dumbbell single squat
lunges with dumbbell
lying hamstring with band
hamstring with dumbbell