همه

همه first training session
Incline Chest Dumbbell Press
Machine Bench Press
Dumbbell Chest Flyes
Triceps push down
Seated Overhead Barbell Triceps Extension
Dumbbell One Arm Triceps Extension
Wide-Grip pull downs Behind The Neck
Elevated Cable Rows

همه second training session
Standing Low-Pulley Deltoid Raise
Seated barbell shoulder press front face
front shoulder raise
shoulder dumbbell press
bent raise shoulder
Dumbbell Shrug
biceps dumbbell curl
Biceps Barbell Curl
One Arm Dumbbell Preacher Curl

همه Third training session
Leg Extensions
Hack Squat
Smith Machine Squat wide stance
lunges with dumbbell
Lying Leg Curls
seated calf raise machine

همه Abs workout
Abdomen crunch machine
seated waist twist