همه

همه First training session
Incline Chest Dumbbell Press
Butterfly
Downward Cable Crossover
Dumbbell One Arm Triceps Extension
Triceps push down
Cable One Arm Tricep Extension(reverse grip)
Wide-Grip Lat Pulldown front of face
Underhand Cable Pulldowns

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

همه Third training session:
Leg Extensions
pile
leg press machine
lunges with dumbbell
Lying Leg Curls
Glute cable kick backs with cable