نام برنامه :exercise program
خانم
غزاله پایور
:
| حرکت |
تعداد |
| upper chest press with band |
3×12 |
| push up with chair |
3×max |
| Dumbbell One Arm Triceps Extension |
3×15 |
| triceps extension band |
3×15 |
| back with band seated |
3×20 |
| back with band bent |
3×20 |
| biceps dumbbell curl |
3×15 |
| biceps curl with band |
3×18 |
:
| حرکت |
تعداد |
| front raise with band |
4×10 |
| shoulder dumbbell press + front shoulder raise |
4×(10+10) |
| lat shoulder raise |
4×10 |
| standing leg abduction with band |
3×20 |
| quads with band and chair |
3×20 |
| lunges with dumbbell |
3×15 |
| standing hamstring with band |
3×15 |
| band kick back standing |
4×20 |
:
| حرکت |
تعداد |
| abs supine one leg ext |
3×25 |
| abs plank |
3×max |