AB program To people than can practice four days a week if you can more do another program
Pratice 1
Legs,Back and Front hand
Legs
Squat
3×6
And do the most weight you can do in six reps
And do six reps three set
Deadilft
3×5
And do the most weight you can do in Five reps
Lunge
10×3
Do 10 reps to every foot
Twins muscle
2×20
Back
Pullover
3×12
TENSION
3×8
Striding in the sofa fitnees
3×8
Front hand
Standing pole
8×3
The most weight you can doing in 8 reps three sets
Dumbell hammer curl
2×12
Pratice 2
Chest, Shoulders and rear arm
Chest
Press chest
6×3
The most weight you can do in 6 reps
Butterfly machine
12×3
The most weight you can do in 12 reps
Incline sofa fitness
Hand weight
3×8
The most weigjt you can do in 8 reps
Shoulders
Far off the shoulders
2×12
Hand weight
Press shoulders Pole
3×6
Rear shouldrers
In the sofa fitness
2×12
Rear arm
Parapell bars
3×8 if you can more do with weight on you or hand weight and hold with the legs
French press in the sofa fitnees
2×12
With pole W
Its all good luck to all the trainer
If you have question you can write to me