نام برنامه :exercise program
آقای
ارسلان زاهدی
:
| حرکت |
تعداد |
| Smith Machine Bench Press |
4×12 |
| Smith Machine Incline Bench Press |
3×12 |
| Incline Chest Dumbbell Flyes |
3×12 |
| Lying Dumbbell Tricep Extension + triceps dumbbell to ear |
3×(12+12) |
:
| حرکت |
تعداد |
| Smith Machine Overhead Shoulder Press |
3×12 |
| lat shoulder raise |
3×12 |
| Dumbbell Shrug |
3×12 |
| hummer dumbbell biceps curl |
3×12 |
| front biceps with band |
3×12 |
:
| حرکت |
تعداد |
| Leg Extensions |
3×12 |
| pile |
3×12 |
| Thigh Adductor with machine |
3×12 |
| standing hamstring with band |
3×12 |
:
| حرکت |
تعداد |
| cable seated crunch |
5×67 |
| Abdomen crunch machine |
5×34 |