نام برنامه :exercise program
خانم
مهدیه لطیف زاده
:
| حرکت |
تعداد |
| Bench Press With Bands |
3×12 |
| band and chair chest press |
3×12 |
| triceps extension band |
3×15 |
| triceps extension one hand |
3×15 |
| back with band bent |
3×15 |
| back single dummbell |
3×15 |
| biceps dumbbell curl |
3×12 |
| biceps curl with band |
3×12 |
:
| حرکت |
تعداد |
| shoulder dumbbell press |
3×12 |
| lat raise with band |
3×15 |
| front shoulder raise |
3×15 |
| supine quads with band |
3×15 |
| lunges with dumbbell |
3×12 |
| standing leg abduction with band |
3×20 |
| standing hamstring with band |
3×15 |
| band kick back standing |
3×20 |
:
| حرکت |
تعداد |
| abs supine one leg ext |
3×25 |
| abs both legs to chest |
3×25 |