همه

همه First training session
Smith Machine Incline Bench Press
Incline Chest Dumbbell Flyes
Smith Machine Bench Press
push up with high foot
Incline Chest Dumbbell Bench With Palms Facing In
Triceps push down
Seated Overhead Barbell Triceps Extension
Cable One Arm Tricep Extension(reverse grip)
V-Bar Pulldown
hammer strength iso row machine wide grip

همه Second training session
Standing Low-Pulley Deltoid Raise
Smith Machine Overhead Shoulder Press
front shoulder raise
bent raise shoulder
Dumbbell Shrug
biceps dumbbell curl
Barbell Preacher Curl
hummer dumbbell biceps curl

همه Third training session:
Leg Extensions
Hack Squat
Smith Machine Squat wide stance
lunges with dumbbell
Lying Leg Curls
single leg curl
seated calf raise machine

همه Abs
Abdomen crunch machine
cable seated crunch