Program Name :exercise program
Mrs
آزاده رمضانی
:
| Exercises |
Sets & Reps |
| incline dumbbell narrow press |
3×15 |
| band and chair chest press + decline push up |
3×(15+max) |
| triceps extension band |
3×12 |
| triceps with chair |
3×max |
| triceps dumbbell to ear |
3×15 |
| back with band bent |
4×15 |
| back with band seated |
4×15 |
:
| Exercises |
Sets & Reps |
| shoulder press palm in |
4×10 |
| front shoulder raise + front raise with band |
4×(15+15) |
| lat raise with band |
4×12 |
| Dumbbell Shrug |
3×15 |
| biceps dumbbell curl |
4×10 |
| concentration curl |
4×15 |
:
| Exercises |
Sets & Reps |
| squat with band |
4×15 |
| Dumbbell Squat To A Bench + dumbbell single squat |
4×(15+15) |
| standing leg abduction with band |
4×20 |
| hamstring with dumbbell |
4×15 |
| glute bridge with dumbbell |
4×20 |
| lying kick back with band |
4×20 |
:
| Exercises |
Sets & Reps |
| abs plank |
4×max |
| abs both legs to chest |
4×20 |