00:57

Legs Static Stretching

01:35

Legs Mobility

02:30

Legs Dynamic Stretches

01:18

Back Static Stretching

01:07

Back Mobility

01:59

Back Dynamic Stretches

00:55

Shoulder Static Stretching

00:42

Shoulder Mobility

01:48

Shoulder Dynamic Stretches

00:43

Seated Calf Raise Machine

00:40

Standing Calf Raise Machine

00:55

Smith Machine Calf Raise

00:40

Bodyweight Calf Raises

01:04

Barbell Hip Thrust

00:38

Hip Adduction

01:30

Lying Leg Curl

01:21

Single Leg Extension

01:20

Leg Extension

01:53

Hack Squat

01:30

Leg Press

01:10

Smith Machine Front Squat

01:05

Smith Machine Squat

01:14

Barbell Front Squat

01:47

Barbell Squat

00:59

Kettlebell Goblet Squat

00:59

Dumbbell Goblet Squat

00:46

Bulgarian Split Squat

00:51

Bodyweight Squats

01:03

BW Box Squat

01:01

DB Overhead Tricep Extension

00:45

Cable Overhead Tricep Extension

00:59

Dumbbell Skull Crusher

00:57

EZ Bar Skull Crusher

01:04

ST Bar Cable Tricep Pushdown

00:34

One Arm Cable Tricep Pushdown

00:45

V Bar Cable Tricep Pushdown

01:09

Rope Cable Tricep Pushdown

00:55

Cable Biceps Curl

00:40

Dumbbell Preacher Curl

01:01

EZ Bar Preacher Curl

01:03

Dumbbell Spider Curl

00:56

DB Concentration Curl

00:42

Incline Dumbbell Bicep Curl

01:29

Alternating DB Bicep Curl

00:36

Cable Rope Hammer Curl

00:45

Dumbbell Hammer Curl

00:58

Reverse EZ Bar Bicep Curl

00:44

Barbell Drag Bicep Curl

01:07

Straight Bar Bicep Curl

01:09

EZ Bar Bicep Curl

01:35

Warm Up-Legsتسخين ليوم الرجل

01:43

Warm Up-Back-Biceps-Rear Delts-Pull Dayتسخين ليوم الظهر والبايسبس

02:57

Warm Up - Chest - Shoulder - Triceps-Push Day تسخين ليوم الصدر والاكتاف

00:41

Smith Machine Shrugs

00:43

Dumbbell Shrugs

00:52

DB External Rotation

00:52

Band External Rotation

00:59

Standing Cable Rear Delt Fly

00:59

Bent Over Cable Rear Delt Fly

01:17

Incline DB Rear Delt Fly