همه

همه first training session
Incline Chest Dumbbell Press
Machine Bench Press
Dumbbell Chest Flyes
Butterfly
Triceps push down
seated one dumbbell overhead triceps extension with two hands
Triceps with Dip Machine
Hammerstrength Iso Row
V-Bar Pulldown

همه second training session
Standing Low-Pulley Deltoid Raise
Machine Shoulder (Military) Press
bent raise shoulder
front shoulder raise
Dumbbell Shrug
biceps dumbbell curl
Biceps Barbell Curl
One Arm Dumbbell Preacher Curl

همه Third training session
Leg Extensions
leg press machine
lunges with dumbbell
Thigh Adductor with machine
Lying Leg Curls
single leg curl
seated calf raise machine

همه Abs
Abdomen crunch machine
seated waist twist