همه

همه first training session
Incline Machine Bench Press
Butterfly
Triceps push down
Kneeling Cable Triceps Extension
triceps dumbbell two arms behind the neck
V-Bar Pulldown
hammer strength iso row machine wide grip

همه Second training session
shoulder dumbbell press
lat shoulder raise
Machine Shoulder (Military) Press
front shoulder raise
Dumbbell Shrug
Standing Bicep Cable Curl
Biceps Barbell Curl

همه Third training session
Leg Extensions
Smith Machine Squat wide stance
Hack Squat
lunges with dumbbell
Thigh Adductor with machine
Lying Leg Curls
single leg curl
Glute cable kick backs with multi hip machine

همه Abs exercises
abdomen cable crunch
seated waist twist