همه

همه جلسه اول تمرین عصر
Bench Press With Bands
push up with chair
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
bent raise shoulder
dumbbell single squat
Dumbbell Squat To A Bench
lunges with dumbbell
hamstring with dumbbell
lying hamstring with band

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