همه

همه Program number 1 : Chest + Triceps + Back + Abs
Machine Bench Press
Incline Chest Dumbbell Press
Cable Rope Overhead Tricep Extension
Kneeling Cable Concentration Triceps Extension
Wide-Grip Lat Pulldown front of face
Underhand Cable Pulldowns
abs plank
seated waist twist

همه Program number 2 : Shoulder + Biceps
Seated Side Lateral Raise
Machine Shoulder (Military) Press
shoulder dumbbell press
front shoulder raise
biceps dumbbell curl
Standing One-Arm Cable Curl

همه Program number 3 : Quads + Hamstrings + Glutes + Abs
Leg Extensions
dumbbell single squat
Plie Dumbbell Squat
Seated Leg Curl machine
Glute cable kick backs with cable
glute bridge with dumbbell
abs plank
seated waist twist