همه
chest press with band standing
chest dumbbell press
triceps extension one hand
Bench Dips
back with band bent
back with band seated
همه
lat raise with band
Arnold Dumbbell Press
front shoulder two dumbbell
Shoulder front plate raise
Dumbbell Shrug
Biceps Barbell Curl
hummer dumbbell biceps curl
همه
quads with band and chair
squat dumbbell
Plie Dumbbell Squat
lunges with dumbbell
standing hamstring with band
stiff leg dead lift