همه Chest + Triceps + Back
Machine Bench Press
Butterfly
Triceps push down
seated one dumbbell overhead triceps extension with two hands
Triceps with Dip Machine
Wide-Grip Lat Pulldown front of face
hammer strength iso row machine wide grip
همه Shoulder + Biceps
lat shoulder raise
Machine Shoulder (Military) Press
Arnold Dumbbell Press
Dumbbell Shrug
biceps dumbbell curl
Biceps Barbell Curl
همه Leg (Quads + Hamstrings)
Leg Extensions
leg press machine
Smith Machine Squat wide stance
stiff leg dead lift
Calf Press On The Leg Press Machine
همه Abs exercise (only 2 days per week)
cable seated crunch
seated waist twist
Machine Bench Press
Machine Bench Press
Butterfly
Butterfly
Triceps push down
Triceps push down
seated one dumbbell overhead triceps extension with two hands
seated one dumbbell overhead triceps extension with two hands
