همه first training session
Incline Chest Dumbbell Press
Smith Machine Bench Press
Butterfly
push up with high foot
Dumbbell One Arm Triceps Extension
Triceps push down
Triceps with Dip Machine
همه second training session
Wide-Grip Lat Pulldown front of face
Hammerstrength Iso Row
back single dummbell
biceps dumbbell curl
Biceps Barbell Curl
Standing Bicep Cable Curl
hummer dumbbell biceps curl
همه Third training session
Standing Low-Pulley Deltoid Raise
Machine Shoulder (Military) Press
shoulder dumbbell press
front shoulder raise
Dumbbell Shrug
trap dumbbell
همه Fourth training session
Leg Extensions
leg press machine
lunges with dumbbell
Thigh Adductor with machine
Lying Leg Curls
single leg curl
seated calf raise machine
