همه

همه first training session
Smith Machine Bench Press
Smith Machine Incline Bench Press
push up narrow grip
seated one dumbbell overhead triceps extension with two hands
Triceps push down
hammer strength iso row machine wide grip
back single dummbell

همه second training session
Standing Low-Pulley Deltoid Raise
Machine Shoulder (Military) Press
front shoulder raise
shoulder dumbbell press
Dumbbell Shrug
biceps dumbbell curl
Biceps Barbell Curl
One Arm Dumbbell Preacher Curl

همه abdomen exercises for end of each training day
Abdomen crunch machine
cable seated crunch
seated waist twist