همه

همه جلسه اول تمرین عصر
Bench Press With Bands
Dumbbell Bench Press with Neutral Grip
Lying Dumbbell Tricep Extension
triceps with band from rear
triceps with chair
back with band standing
back single dummbell
biceps dumbbell curl
concentration curl

همه جلسه دوم تمرین عصر
Seated Side Lateral Raise
shoulder front kick
front shoulder raise
pile
Dumbbell Squat To A Bench
dumbbell single squat
standing hamstring with band
lying hamstring with band
lying glute bridge
band kick back standing

همه
abd bike with twist
abs supine one leg ext
abs plank
abs twist with band