Kuniga 4–5 mahal ovqat:
Ertalab
• 3 ta tuxum
• Non
• Sut
Tushlik
• Guruch yoki makaron
• Go‘sht
Poldnik
• Banan
• Sut yoki qatiq
Kechqurun
• Go‘sht yoki tuxum
• Salat
Uxlashdan oldin
• Tvorog yoki sut
Ertalab
• 3 ta tuxum
• Non
• Sut
Tushlik
• Guruch yoki makaron
• Go‘sht
Poldnik
• Banan
• Sut yoki qatiq
Kechqurun
• Go‘sht yoki tuxum
• Salat
Uxlashdan oldin
• Tvorog yoki sut
Dushanba — Ko‘krak + triceps
• Push-up — 4 × 15
• Diamond push-up — 3 × 10
• Stulda dips — 3 × 12
• Plank — 3 × 40 soniya
• Push-up — 4 × 15
• Diamond push-up — 3 × 10
• Stulda dips — 3 × 12
• Plank — 3 × 40 soniya
Seshanba — Qo‘l (biceps)
• Gantel curl — 4 × 12
• Hammer curl — 3 × 10
• Chin-up yoki turnik — 3 × 6–10
• Gantel curl — 4 × 12
• Hammer curl — 3 × 10
• Chin-up yoki turnik — 3 × 6–10
Chorshanba — Qorin (pres)
• Leg raise — 4 × 12
• Crunch — 4 × 15
• Plank — 4 × 60 soniya
• Bicycle crunch — 3 × 20
• Leg raise — 4 × 12
• Crunch — 4 × 15
• Plank — 4 × 60 soniya
• Bicycle crunch — 3 × 20
Payshanba — Yelka
• Pike push-up — 4 × 10
• Gantel ko‘tarish (bo‘lsa) — 3 × 12
• Oldinga ko‘tarish — 3 × 12
• Pike push-up — 4 × 10
• Gantel ko‘tarish (bo‘lsa) — 3 × 12
• Oldinga ko‘tarish — 3 × 12
Juma — Oyoq
• Squat — 4 × 20
• Lunges — 3 × 12
• Jump squat — 3 × 12
• Joyida yugurish — 2 daqiqa
• Squat — 4 × 20
• Lunges — 3 × 12
• Jump squat — 3 × 12
• Joyida yugurish — 2 daqiqa