همه

همه برنامه شماره یک
Machine Bench Press
Incline Chest Dumbbell Press
Triceps push down

Wide-Grip pull downs Behind The Neck
Elevated Cable Rows
biceps dumbbell curl
Standing One-Arm Cable Curl

همه برنامه شماره دو
Seated Side Lateral Raise
shoulder dumbbell press
front shoulder raise
Leg Extensions
Dumbbell Squat To A Bench
Plie Dumbbell Squat
Seated Leg Curl machine

همه حرکات شکم
Abdomen crunch machine
seated waist twist