3-kun: Orqa tomonga bosing: 3 ta 10 ta 10 ta takrorlash (har bir oyoq) - Oyoq press: 3 ta 10 ta takrorlash - Bo'ylakni ko'taring: 3 ta 15 ta takrorlash - Plank: 30 soniya ushlab turing, 30 soniya dam oling. Jami 3 ta takrorlash. - Velosiped crunches: 3 ta 20 ta takrorlash - Biceps yoki dumbbells: 3 ta 10 ta takrorlash. - Sayoqlik uchun 10 ta takrorlash. - Sayoqlik uchun 10 ta takrorlash. - Sayoqlik uchun 10 ta takrorlash. - Sayoqlik uchun 10 ta takrorlash. - Sayoqlik uchun 10 ta takrorlash. - Sayoqlik uchun 10 ta takrorlash. - Sayoqlik uchun 10 ta takrorlash. - S
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