همه

همه جلسه اول تمرین عصر
band and chair chest press
push up with chair
triceps dumbbell to ear
triceps with chair
back with band seated
back two dumbbell
hummer dumbbell biceps curl
biceps dumbbell curl both

همه جلسه دوم تمرین عصر
band shoulder press
shoulder press palm in
lat raise with band
traps with band
supine quads with band
standing leg abduction with band
lunges with dumbbell
quads with band and chair
lying hamstring with band
lying kick back with band

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