همه

همه جلسه اول تمرین عصر
Incline Chest Dumbbell Press
Incline Chest Dumbbell Flyes
Bench Dips
Lying Dumbbell Tricep Extension

push up with chair
back with band bent
back two dumbbell

همه جلسه دوم تمرین عصر
shoulder press palm in
front raise with band
front shoulder raise
traps with band
biceps dumbbell curl
hummer dumbbell biceps curl
concentration curl

همه جلسه سوم تمرین عصر
quads with band and chair
squat dumbbell
squat with band
Plie Dumbbell Squat
standing hamstring with band
hamstring with dumbbell