همه

همه جلسه تمرین اول
Machine Bench Press
Incline Chest Dumbbell Flyes
Butterfly
Triceps push down
seated one dumbbell overhead triceps extension with two hands
Triceps with Dip Machine
Wide-Grip Lat Pulldown front of face
Elevated Cable Rows

همه
Standing Low-Pulley Deltoid Raise
Machine Shoulder (Military) Press
front shoulder raise
Reverse Butterfly
biceps dumbbell curl
Standing Bicep Cable Curl

همه
Leg Extensions
leg press machine
dumbbell single squat
Thigh Adductor with machine
Lying Leg Curls
Glute cable kick backs with cable
lying leg abduction with band

همه
Abdomen crunch machine
abs semi seated with band
seated waist twist