Göğüs ve Arka Kol1-Barbell Bench Press

2-Barbell Incline Bench Press

3-Incline Dumbell Flyes

4-Cable Crossover

5-Lying Triceps Extension

6-Overhead Rope Extension

7-Triceps Pushdown

Sırt ve Ön Kol1-One Arm Dumbell Row

2-Geniş Açılı Pulldown

3-Standing Pulldown

4-Straight Arm Pulldown

5-Barbell Curl

6-Incline Dumbell Curl

7-One Arm Cable Curl

8-Crunch

9-Oblique Crunch

Omuz1-Dumbell Shoulder Press

2-Side Lateral Raise

3-Dumbell Shrug

4-Dumbell Shrug

5-Front Cable Raise

6-Seated Calf Raise

7-Leg Press Calf Raise

Bacak1-Barbell Squat

2-Leg Press

3-Leg Extensions

4-Romanian Deadlift

5-Lying Leg Curls

6-Crunches

7-Plank