همه

همه First training session
Incline Chest Dumbbell Press
Incline Chest Dumbbell Flyes
band chest press lying
triceps with band from rear
Dumbbell One Arm Triceps Extension
Wide-Grip Lat Pulldown front of face
back single dummbell

همه Second training session
Seated Side Lateral Raise
shoulder dumbbell press
front shoulder raise
Dumbbell Shrug
biceps dumbbell curl
biceps curl with band
concentration curl

همه Third training session:
Leg Extensions
Dumbbell Squat To A Bench
pile
standing hamstring with band
lying glute bridge
lying leg abduction with band

همه Abs
cable seated crunch
seated waist twist