همه First training session
Incline Chest Dumbbell Press
Incline Machine Bench Press
Triceps push down
Cable One Arm Tricep Extension(reverse grip)
Wide-Grip Lat Pulldown front of face
Elevated Cable Rows
همه Second training session
lat shoulder raise
Machine Shoulder (Military) Press
front shoulder raise
Dumbbell Shrug
biceps dumbbell curl
Standing One-Arm Cable Curl
همه Third training session:
Leg Extensions
leg press machine
pile
Lying Leg Curls
Glute cable kick backs with cable
