همه

همه
Narrow dumbbell Press(squeeze them all the entire movement)
decline push up
Lying Dumbbell Tricep Extension
triceps extension band
back two dumbbell
back with band bent

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

همه
quads with band and chair
pile
squat with band
squat with band
hamstring with dumbbell
stiff leg dead lift