همه

همه
hummer dumbbell biceps curl
upper chest press with band
chest dumbbell press
chest flyes

triceps with chair
back with band seated
back single dummbell
biceps curl with band
biceps dumbbell curl

همه
standing hamstring with band
shoulder dumbbell press
front shoulder raise
bent raise shoulder
trap dumbbell
supine quads with band
quads with band and chair
prone quads with band
seated leg abduction with band
lying hamstring with band

همه
abs twist with band
abs supine one leg ext
abs plank