همه

همه First training session:
Incline Chest Dumbbell Press
Smith Machine Bench Press
Dumbbell Chest Flyes
decline push up
Dumbbell One Arm Triceps Extension
Triceps Pushdown - Rope Attachment
Triceps with Dip Machine
Underhand Cable Pulldowns
Hammerstrength Iso Row
back single dummbell

همه Second training session:
Standing Low-Pulley Deltoid Raise
Smith Machine Overhead Shoulder Press
Arnold Dumbbell Press
bent raise shoulder
band shoulder press
Reverse Butterfly
Alternate Incline Dumbbell Curl
Biceps Barbell Curl
One Arm Dumbbell Preacher Curl

همه
Leg Extensions
leg press machine
lunges with dumbbell
Thigh Adductor with machine
Standing Leg Curl
seated calf raise machine