همه جلسه اول تمرین عصر
Dumbbell Chest Bench Press
push up with high foot
push up narrow grip
Lying Dumbbell Tricep Extension
triceps extension one hand
back with band seated
back single dummbell
biceps curl with band
concentration curl
همه جلسه دوم تمرین عصر
Seated Side Lateral Raise
lat raise with band
shoulder front kick
Dumbbell Shrug
prone quads with band
quads with band and chair
lunges with dumbbell
lying leg abduction with band
hamstring with dumbbell
hamstring with dumbbell
همه حرکات شکم که هفته ای 3 روز انجام شوند
abs supine one leg ext
abs twist with band
abs semi seated with band