Issewal-i muskil wa s addoben alxidmaten tin: bench press, dips, dumbbell curls, deadlift d squat
Alxidmaten tin bench press d dips ijjan timizdaɣ edes n idagan win ammas d triceps Dumu tan win Dumbbell ijjan fal biceps tan Deadlift tan ijjan fal iɣasan win afalla d win ammas hak id fal glute tan d hamstring tan Dǎɣ samando, squats taganen quads, hamstrings, glutes əd əšiɣilan ən taɣisa.