همه

همه first training session
Incline Chest Dumbbell Flyes
Butterfly(lower the chair to the end)
Dumbbell One Arm Triceps Extension
Triceps with Dip Machine
Cable One Arm Tricep Extension(reverse grip)
Underhand Cable Pulldowns
back single dummbell

همه Second training session
Standing Low-Pulley Deltoid Raise
Machine Shoulder (Military) Press
front shoulder raise
Biceps Barbell Curl
One Arm Dumbbell Preacher Curl

همه Third training session
Leg Extensions
Hack Squat
lunges with dumbbell
Thigh Adductor with machine
Lying Leg Curls
Glute cable kick backs with cable

همه Abs exercise (only 3 days per week)
Abdomen crunch machine