همه

همه First training session
Machine Bench Press
Dumbbell Chest Flyes
Dumbbell One Arm Triceps Extension
triceps with chair
Wide-Grip Lat Pulldown front of face
back single dummbell
biceps dumbbell curl
hummer dumbbell biceps curl

همه Second training session
shoulder dumbbell press
front shoulder raise
Dumbbell Shrug
Leg Extensions
Barbell Side Split Squat
Thigh Adductor with machine
Lying Leg Curls
stiff leg dead lift