همه

همه First training session
Machine Bench Press
Narrow dumbbell Press(squeeze them all the entire movement)
Downward Cable Crossover
Smith Machine Incline Bench Press
incline dumbbell narrow press
Close-Grip Barbell Bench Press
Triceps Pushdown - Rope Attachment
Seated Overhead Barbell Triceps Extension
seated one dumbbell overhead triceps extension with two hands

همه Second training session
V-Bar Pulldown
wide grip seated cable row
Hammerstrength Iso Row
biceps dumbbell curl
Biceps Barbell Curl
Seated barbell curl
hummer dumbbell biceps curl

همه Third training session
Standing Low-Pulley Deltoid Raise
Smith Machine Overhead Shoulder Press
front shoulder raise
Machine Shoulder (Military) Press
bent raise shoulder
Dumbbell Shrug
trap dumbbell

همه Fourth training session
Leg Extensions
Smith Machine Squat
Hack Squat
Dumbbell Squat To A Bench
pile
Lying Leg Curls
Seated Leg Curl machine
seated calf raise machine

همه abs
Abdomen crunch machine
abs plank