همه

همه
concentration curl
upper chest press with band
band and chair chest press

triceps extension one hand
back with band bent
back single dummbell
biceps curl with band

همه
glute bridge with dumbbell
front raise with band
shoulder dumbbell press
lat raise with band
bent raise shoulder
squat with band
bulghari squat
quads with band and chair
lying hamstring with band
hamstring with dumbbell
band kick back standing

همه
abs twist with band
abs plank
abd bike with twist