همه جلسه اول تمرین عصر
band and chair chest press
chest flyes
decline push up
triceps dumbbell to ear
triceps with band from rear
back with band seated
back single dummbell
همه جلسه دوم تمرین عصر
lat raise with band
shoulder press palm in
front shoulder raise
trap dumbbell
biceps dumbbell curl
concentration curl
همه جلسه سوم تمرین عصر
Dumbbell Squat To A Bench
dumbbell single squat
squat with band
pile
standing leg abduction with band
hamstring with dumbbell
lying hamstring with band
band kick back standing
lying kick back with band
