همه

همه
upper chest press with band
Dumbbell Chest Flyes
triceps dumbbell to ear
triceps dumbbell two arms behind the neck
back single dummbell
back with band bent

همه
lat raise with band
seated barbell shoulder press behind the neck
bent raise shoulder
Arnold Dumbbell Press
Dumbbell Shrug
biceps dumbbell curl both
Biceps Barbell Curl

همه
dumbbell single squat
Plie Dumbbell Squat
standing leg abduction with band
bulghari squat
lying hamstring with band
stiff leg dead lift