همه

همه first training session
Incline Chest Dumbbell Flyes
Machine Bench Press
Butterfly(lower the chair to the end)
Triceps push down
Cable Rope Overhead Tricep Extension
Cable One Arm Tricep Extension(reverse grip)
Wide-Grip Lat Pulldown front of face
Elevated Cable Rows

همه Second training session
Seated Side Lateral Raise
Arnold Dumbbell Press
bent raise shoulder
Reverse Butterfly
Dumbbell Shrug
Standing Bicep Cable Curl
One Arm Dumbbell Preacher Curl

همه Third training session
Thigh Adductor with machine
leg press machine
Leg Extensions
Thigh Abductor with machine
Lying Leg Curls
lying leg abduction with band
lying glute bridge
seated calf raise machine

همه Abs exercises
abs plank
seated waist twist