نام برنامه :exercise program
آقای
رضا آقازاده
:
| حرکت |
تعداد |
| Incline Chest Dumbbell Press |
4×12 |
| Incline Chest Dumbbell Flyes |
4×12 |
| Lying Dumbbell Tricep Extension |
3×12 |
| triceps dumbbell to ear |
3×12 |
| back with band bent |
3×12 |
| V-Bar Pulldown |
3×12 |
:
| حرکت |
تعداد |
| Arnold Dumbbell Press |
3×12 |
| Machine Shoulder (Military) Press + Seated barbell shoulder press front face |
4×(12+12) |
| Dumbbell Shrug |
3×12 |
| hummer dumbbell biceps curl |
3×12 |
| biceps curl with band |
3×12 |
:
| حرکت |
تعداد |
| Leg Extensions |
3×15 |
| pile + lunges with dumbbell |
3×(12+12) |
| Thigh Adductor with machine |
4×24 |
| Lying Leg Curls |
3×12 |
| stiff leg dead lift |
4×12 |