نام برنامه :exercise program
خانم
راهیل الهی نیا
:
حرکت |
تعداد |
Bench Press With Bands |
3×12 |
Narrow dumbbell Press(squeeze them all the entire movement) |
3×12 |
Dumbbell One Arm Triceps Extension |
3×15 |
Lying Dumbbell Tricep Extension |
3×15 |
Bench Dips |
3×max |
back with band seated |
3×15 |
back two dumbbell |
3×15 |
:
حرکت |
تعداد |
lat shoulder raise |
4×10 |
Seated barbell shoulder press front face + front shoulder raise |
4×(12+12) |
bent raise shoulder |
4×10 |
Barbell Shrug |
3×15 |
biceps dumbbell curl |
3×12 |
Biceps Barbell Curl + biceps curl with band |
3×(12+12) |
:
حرکت |
تعداد |
quads with band and chair |
4×15 |
squat dumbbell + dumbbell single squat |
4×(15+15) |
Barbell Side Split Squat |
4×18 |
hamstring with dumbbell |
4×15 |
stiff leg dead lift |
3×15 |
band kick back standing |
5×15 |
:
حرکت |
تعداد |
cable seated crunch |
3×20 |
abd bike with twist |
3×20 |
seated waist twist |
3×80 |