نام برنامه :exercise program
آقای
مصطفی ساسانی
:
| حرکت |
تعداد |
| chest flyes |
3×12 |
| chest dumbbell press |
3×12 |
| Dumbbell One Arm Triceps Extension |
3×12 |
| seated one dumbbell overhead triceps extension with two hands |
3×12 |
| triceps dumbbell to ear |
3×12 |
| biceps dumbbell curl |
3×12 |
| hummer dumbbell biceps curl |
3×12 |
| hummer dumbbell biceps curl |
3×12 |
:
| حرکت |
تعداد |
| lat shoulder raise |
3×10 |
| front shoulder raise |
3×10 |
| shoulder dumbbell press |
3×10 |
| Dumbbell Shrug |
3×15 |
| pile |
4×12 |
| Dumbbell Squat To A Bench |
4×12 |
| lunges with dumbbell |
3×12 |
| hamstring with dumbbell |
3×12 |