همه

همه first training session
Incline Machine Bench Press
Smith Machine Incline Bench Press
Incline Chest Dumbbell Flyes
Triceps push down
triceps with one dumbbell behind neck
Bench Dips
T-Bar Row wide grip
back single dummbell

همه second training session
Seated Side Lateral Raise
Smith Machine Overhead Shoulder Press
front shoulder raise
Dumbbell Shrug
biceps dumbbell curl
Biceps Barbell Curl
One Arm Dumbbell Preacher Curl

همه third training session
Leg Extensions
Smith Machine Squat
pile
lunges with dumbbell
Seated Leg Curl machine
stiff leg dead lift
seated calf raise machine

همه abs workouts for 3 days per week
cable seated crunch
abs plank
seated waist twist