نام برنامه :exercise program
خانم
الهام فخاری
:
| حرکت |
تعداد |
| upper chest press with band |
3×15 |
| band and chair chest press |
3×15 |
| triceps extension band |
3×20 |
| triceps dumbbell to ear |
3×20 |
| back with band bent |
3×15 |
| back single dummbell |
3×15 |
| biceps curl with band |
3×20 |
| front biceps with band |
3×20 |
:
| حرکت |
تعداد |
| lat shoulder raise |
3×12 |
| Arnold Dumbbell Press + front shoulder raise |
3×(12+12) |
| Dumbbell Shrug |
3×15 |
| supine quads with band |
3×20 |
| quads with band and chair |
3×20 |
| lying leg abduction with band |
3×25 |
| hamstring with dumbbell |
3×15 |
| glute bridge with dumbbell |
4×15 |
:
| حرکت |
تعداد |
| abd bike with twist |
3×20 |
| abs plank |
3×max |