Program Name :exercise program
Mrs
راهیل الهی نیا
:
Exercises |
Sets & Reps |
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 |
:
Exercises |
Sets & Reps |
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 |
:
Exercises |
Sets & Reps |
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 |