همه first training session
Incline Chest Dumbbell Flyes
Butterfly
Cable Rope Overhead Tricep Extension
Cable One Arm Tricep Extension(reverse grip)
Wide-Grip Lat Pulldown front of face
back single dummbell
همه Second training session
Seated Side Lateral Raise
Machine Shoulder (Military) Press
front shoulder raise
shoulder press palm in
Biceps Barbell Curl
Standing Bicep Cable Curl
همه Third training session
Leg Extensions
Smith Machine Squat wide stance
dumbbell single squat
Thigh Adductor with machine
Lying Leg Curls
Glute cable kick backs with cable
