همه first session
Smith Machine Incline Bench Press
Incline Chest Dumbbell Press
Smith Machine Bench Press
Butterfly
Triceps Pushdown - Rope Attachment
Seated Overhead Barbell Triceps Extension
Kneeling Cable Triceps Extension
Triceps with Dip Machine
همه second session
pull up(behind the neck)
T-Bar Row wide grip
wide grip seated cable row
back single dummbell
biceps dumbbell curl
Biceps Barbell Curl
Alternate Incline Dumbbell Curl
One Arm Dumbbell Preacher Curl
همه third session
Standing Low-Pulley Deltoid Raise
Smith Machine Overhead Shoulder Press
front shoulder raise
shoulder dumbbell press
bent raise shoulder
trap dumbbell
Dumbbell Shrug
همه fourth session
Leg Extensions
Smith Machine Squat wide stance
pile
Hack Squat
bulghari squat
Lying Leg Curls
Seated Leg Curl machine
