همه 1st session: Chest + Triceps + Back
Smith Machine Incline Bench Press
Dumbbell Chest Bench Press
Dumbbell Chest Flyes
Downward Cable Crossover
Triceps push down
Seated Overhead Barbell Triceps Extension
Bench Dips
Underhand Cable Pulldowns
back single dummbell
همه 2nd session: Shoulder + Biceps
Standing Low-Pulley Deltoid Raise
Seated barbell shoulder press front face
front shoulder raise
Arnold Dumbbell Press
bent raise shoulder
biceps dumbbell curl
Biceps Barbell Curl
concentration curl
همه 3rd session: Quads + Hamstrings
Smith Machine Squat
Smith Machine Squat wide stance
pile
lunges with dumbbell
stiff leg dead lift
hamstring with dumbbell
