نام برنامه :exercise program
خانم
آزاده رمضانی
:
حرکت |
تعداد |
Bench Press With Bands |
3×12 |
upper chest press with band + band and chair chest press |
3×(12+max) |
Lying Dumbbell Tricep Extension |
3×12 |
triceps with band from rear |
3×15 |
triceps extension one hand |
3×15 |
back two dumbbell |
3×12 |
back single dummbell |
3×15 |
:
حرکت |
تعداد |
lat shoulder raise |
4×12 |
Seated barbell shoulder press front face + Arnold Dumbbell Press |
4×(12+12) |
band shoulder press |
4×15 |
bent raise shoulder |
4×12 |
Dumbbell Shrug |
3×15 |
hummer dumbbell biceps curl |
3×12 |
Biceps Barbell Curl + biceps curl with band |
3×(12+12) |
:
حرکت |
تعداد |
pile |
4×20 |
lunges with dumbbell |
4×15 |
bulghari squat |
4×12 |
standing leg abduction with band |
4×20 |
stiff leg dead lift |
5×15 |
lying kick back with band |
4×15 |
lying leg abduction with band |
4×15 |