Program Name :exercise program
Mr
سعید عبدخدایی
:
| Exercises |
Sets & Reps |
| upper chest press with band |
3×15 |
| band and chair chest press |
3×15 |
| Dumbbell One Arm Triceps Extension |
3×12 |
| triceps with band from rear |
3×12 |
| back with band bent |
3×15 |
| back single dummbell |
3×15 |
| biceps dumbbell curl |
3×12 |
| biceps curl with band |
3×12 |
:
| Exercises |
Sets & Reps |
| shoulder dumbbell press |
4×12 |
| front shoulder raise |
4×12 |
| lat shoulder raise |
4×12 |
| pile |
3×20 |
| dumbbell single squat |
3×20 |
| lunges with dumbbell |
3×15 |
| standing hamstring with band |
3×20 |