Chest Program :
حرکت تعداد
Machine Bench Press + Dumbbell Chest Flyes 4×(10+10)
Incline Machine Bench Press + Incline Chest Dumbbell Flyes 4×(10+10)
توضیحات : 
-This is your chest program
-Select the weight not heavy and not light, you must do the reps as I said
-If you feel weight is very heavy so for next reps make them lighter