همه

همه first training session
Incline Chest Dumbbell Press
Incline Chest Dumbbell Flyes
Decline Dumbbell Bench Press
Smith Machine Bench Press
push up with high foot
Dumbbell One Arm Triceps Extension
Lying Barbell Triceps Press To Forehead
Triceps push down
Cable Rope Overhead Tricep Extension
Cable One Arm Tricep Extension(reverse grip)

همه second training session
Wide-Grip pull downs Behind The Neck
Elevated Cable Rows
Hammerstrength Iso Row
back single dummbell
Standing Bicep Cable Curl
Barbell Preacher Curl
Seated Close-Grip Concentration Barbell Curl
concentration curl

همه Third training session
lat shoulder raise
seated barbell shoulder press behind the neck
Reverse Butterfly
Arnold Dumbbell Press
Front Cable Raise
Barbell Shrug
Dumbbell Shrug

همه Fourth training session
leg press machine
Smith Machine Squat wide stance
Smith Machine Squat (Legs more front)
lunges with dumbbell
Lying Leg Curls
stiff leg dead lift