همه Training session number one
Incline Machine Bench Press
Smith Machine Bench Press
chest flyes
Downward Cable Crossover
Triceps push down
triceps dumbbell two arms behind the neck
Triceps with Dip Machine
Cable One Arm Tricep Extension(reverse grip)
Wide-Grip Lat Pulldown front of face
back single dummbell
همه Training session number two
Standing Low-Pulley Deltoid Raise
shoulder dumbbell press
Machine Shoulder (Military) Press
front shoulder raise
Dumbbell Shrug
biceps dumbbell curl
Biceps Barbell Curl
One Arm Dumbbell Preacher Curl
همه Training session number three
Leg Extensions
leg press machine
Thigh Adductor with machine
Plie Dumbbell Squat
lunges with dumbbell
Lying Leg Curls
single leg curl
seated calf raise machine
