همه

همه first training session
Smith Machine Incline Bench Press
Upward Cable Cross Over
Triceps Pushdown - Rope Attachment
seated one dumbbell overhead triceps extension with two hands
triceps dumbbell to ear
V-Bar Pulldown
back single dummbell

همه Second training session
Seated Side Lateral Raise
Machine Shoulder (Military) Press
Reverse Butterfly
front shoulder raise
biceps dumbbell curl
Biceps Barbell Curl

همه Third training session
Leg Extensions
Smith Machine Squat wide stance
pile
lunges with dumbbell
Lying Leg Curls
Glute cable kick backs with cable
seated calf raise machine

همه Abs exercises
cable seated crunch
seated waist twist