همه

همه First training session:
Machine Bench Press
Smith Machine Incline Bench Press
Downward Cable Crossover
Triceps push down
Seated Overhead Barbell Triceps Extension
Lying Dumbbell Tricep Extension
Wide-Grip Lat Pulldown front of face
Elevated Cable Rows
back single dummbell

همه Second training session:
Standing Low-Pulley Deltoid Raise
Machine Shoulder (Military) Press
front shoulder raise
shoulder dumbbell press
concentration curl
biceps dumbbell curl
Barbell Preacher Curl

همه Third training session:
Leg Extensions
Hack Squat
Plie Dumbbell Squat
lunges with dumbbell
Lying Leg Curls
seated calf raise machine