همه

همه
band and chair chest press
chest dumbbell press

triceps extension one hand
back with band bent
back with band standing
biceps curl with band
concentration curl
abs plank
abs twist with band

همه
shoulder press palm in
shoulder front kick
lat raise with band
quads with band and chair
squat dumbbell
dumbbell single squat
standing hamstring with band
hamstring with dumbbell
lying glute bridge
band kick back standing