نام برنامه :exercise program
خانم
نغمه کلایی
:
| حرکت |
تعداد |
| upper chest press with band |
3×15 |
| band and chair chest press |
3×15 |
| Dumbbell One Arm Triceps Extension |
3×18 |
| triceps extension one hand |
3×18 |
| back single dummbell |
3×18 |
| back two dumbbell |
3×18 |
| biceps curl with band |
3×15 |
| concentration curl |
3×15 |
:
| حرکت |
تعداد |
| shoulder dumbbell press |
3×12 |
| lat raise with band |
3×15 |
| front shoulder raise |
3×15 |
| squat with band |
3×20 |
| lunges with dumbbell |
3×20 |
| standing leg abduction with band |
3×25 |
| standing hamstring with band |
3×20 |
| band kick back standing |
3×20 |
:
| حرکت |
تعداد |
| abs supine one leg ext |
3×25 |
| abs plank |
3×max |