همه جلسه اول
chest flyes
upper chest press with band
push up with chair
triceps dumbbell to ear
triceps extension band
triceps with band from rear
back two dumbbell
back single dummbell
front biceps with band
biceps dumbbell curl both
concentration curl
همه جلسه دوم
shoulder press palm in
lat raise with band
front shoulder two dumbbell
trap dumbbell
prone quads with band
quads with band and chair
lunges with dumbbell
lying leg abduction with band
standing hamstring with band
hamstring with dumbbell
همه
abs twist with band
abs semi seated with band
abs supine one leg ext