همه first training session
Smith Machine Incline Bench Press
Smith Machine Bench Press
Dumbbell Chest Bench Press
Butterfly
Triceps push down
Lying Barbell Triceps Press To Forehead
seated one dumbbell overhead triceps extension with two hands
Bench Dips
همه second training session
V-Bar Pulldown
Wide-Grip pull downs Behind The Neck
hammer strength iso row machine wide grip
biceps dumbbell curl
Biceps Barbell Curl
biceps dumbbell curl both
One Arm Dumbbell Preacher Curl
همه third training session
Standing Low-Pulley Deltoid Raise
Machine Shoulder (Military) Press
seated barbell shoulder press behind the neck
front shoulder raise
Barbell Shrug
Dumbbell Shrug
همه fourth training session
Leg Extensions
Smith Machine Squat
leg press machine
lunges with dumbbell
Lying Leg Curls
Seated Leg Curl machine
seated calf raise machine
