همه

همه First training session:
Smith Machine Incline Bench Press
Machine Bench Press
Downward Cable Crossover
Triceps Pushdown - Rope Attachment
Seated Overhead Barbell Triceps Extension
Cable One Arm Tricep Extension(reverse grip)
Wide-Grip pull downs Behind The Neck
hammer strength iso row machine wide grip
back single dummbell

همه Second training session:
lat shoulder raise
Machine Shoulder (Military) Press
Arnold Dumbbell Press
bent raise shoulder
Dumbbell Shrug
Standing Bicep Cable Curl
Biceps Barbell Curl
concentration curl

همه Third training session:
Leg Extensions
Hack Squat
Barbell Side Split Squat
pile
Seated Leg Curl machine
seated calf raise machine