نام برنامه :exercise program
خانم
الهام فخاری
:
| حرکت |
تعداد |
| chest press with band standing |
3×15 |
| chest flyes |
3×15 |
| Dumbbell One Arm Triceps Extension |
3×20 |
| triceps with band from rear |
3×20 |
| back single dummbell |
3×15 |
| back with band seated |
3×15 |
| biceps dumbbell curl |
3×15 |
| concentration curl |
3×20 |
:
| حرکت |
تعداد |
| shoulder dumbbell press |
3×15 |
| front shoulder raise + front raise with band |
4×(15+15) |
| band shoulder press |
3×18 |
| quads with band and chair |
3×20 |
| pile |
3×20 |
| seated leg abduction with band |
3×25 |
| lying hamstring with band |
3×15 |
| band kick back standing |
4×18 |