همه

همه first training session
Incline Machine Bench Press
Incline Chest Dumbbell Flyes
Butterfly
Cable Rope Overhead Tricep Extension
Kneeling Cable Concentration Triceps Extension
Cable One Arm Tricep Extension(reverse grip)
Underhand Cable Pulldowns
back single dummbell

همه Second training session
shoulder dumbbell press
Machine Shoulder (Military) Press
front shoulder raise
shoulder press palm in
biceps dumbbell curl
Biceps Barbell Curl

همه Third training session
Leg Extensions
Hack Squat
Smith Machine Squat wide stance
lunges with dumbbell
Thigh Adductor with machine
Lying Leg Curls
single leg curl
glute bridge with dumbbell

همه Abs exercises
Abdomen crunch machine
seated waist twist