Chest

Incline Smith Machine Press

BARBEL uporer haddi prozonto namate hobe

Flat Bench Press

 Decline Machine Press
Hath frem borabor rakhte hobe, beshi side e capano jabe na

Flat Dumble Hamar Press

Elbo capano thakbe, dumble middle chest borabor rakhte hobe, uthanor somoy last
step e capano thakbe dumble
 Back
Back er beam mane pith always soja rakhte hobe naile back side e pain hobe

Lat Pull Down + Rope Straight Arm Pull Down

Hatu halka baka korte hobe, bukh uca, hath halka side a baka rkhte hobe, handle
nicer dike dhorte hobe mane hathe dhalu nicer dike ,,, rope carar time e buk nicu
korte hobe, ar tanar time e bukh uca korte hobe.
 Barbell Row
Age buk namate hobe, terpor hatu halka baka korte hobe, bukh uca, bar
nambe hatur ektu nice, uthbe navi projonto, hath beshi side e jabe na, mane
elbo lock hobe na pura puri

Standing Low Cable Row

Rope use korte hobe, elbo capano thakbe, Hatu halka baka korte hobe, bukh
uca, rope carar time e buk er dike cap dea hath soja o nicu korte hobe, ar tanar time
e bukh uca korte hobe, tobe ager theke kom
 Hyper Extension

Shoulder
Dumble Side Rise + Upright Row
Upright Row wide Grip hobe, hath ghar prozonto uthate hobe, elbo
burble prozonto thakbe
 Dumble Shoulder Press +
Dumble kan projonto namate hobe

Barbell Front Raise

Barbell Front Rise e EZ ber er dui dak er majhe dhorte hobe, hath halka curve
rakhte hobe, uthate hobe thuthni projonto, ar namate hobe 4 angul gap dea

Face Pully
 Hath halka curve, lock kora jabe na, matha shamne jabe na, hath kopal prozonto
uthate hobe, mane rope mathar picone jabe, ar picone asha lagbe half, waight 10
KG.

Dumble Shurgs
Ghar picone capaia rakhte hobe, ghar use korei dumble uthtae hobe ar namate hobe

Arms
 Triceps Push Down+ Super 7 Curl
Triceps Push Down e elbo capaia rakhte hobe

Lying Skullcrusher+ Dumble Alternative Curl

Dumble Overhead Extension + Preacher Curl

LEG

Leg Extension

Lying Legs Curl

Pa pura puri namano jabe na, abae pura puri uthbe na, mane uthbe 90 digri

Squat
Deadlift

Calf Rise