نام برنامه :exercise program
خانم
راهیل الهی نیا
:
| حرکت |
تعداد |
| upper chest press with band |
3×12 |
| band and chair chest press |
3×12 |
| triceps with band from rear |
3×15 |
| triceps extension band |
3×15 |
| back with band bent |
3×15 |
| back single dummbell |
3×15 |
:
| حرکت |
تعداد |
| seated barbell shoulder press behind the neck |
3×10 |
| Arnold Dumbbell Press + standing front barbell raise overhead |
3×(10+10) |
| lat raise with band |
3×15 |
| traps with band |
3×15 |
| biceps curl with band |
3×12 |
| front biceps with band |
3×12 |
:
| حرکت |
تعداد |
| squat with band + supine quads with band |
4×(15+15) |
| pile |
4×20 |
| bulghari squat |
4×12 |
| lying hamstring with band |
4×15 |
| stiff leg dead lift |
4×15 |
| lying glute bridge |
4×15 |
| glute bridge with dumbbell |
4×15 |