همه

همه first training session
Butterfly
Upward Cable Cross Over
seated one dumbbell overhead triceps extension with two hands
Triceps Pushdown - Rope Attachment
Triceps with Dip Machine
Wide-Grip Lat Pulldown front of face
Underhand Cable Pulldowns

همه Second training session
shoulder press palm in
Smith Machine Overhead Shoulder Press
front shoulder raise
Reverse Butterfly
Dumbbell Shrug
Alternate Incline Dumbbell Curl
Biceps Barbell Curl
One Arm Dumbbell Preacher Curl

همه Third training session
Leg Extensions
Smith Machine Squat wide stance
pile
Thigh Adductor with machine
Seated Leg Curl machine
stiff leg dead lift
seated calf raise machine
Glute cable kick backs with cable

همه Abs exercises
cable seated crunch
seated waist twist