نام برنامه :exercise program
خانم
سمانه مقیمی
:
| 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 |
| front shoulder raise + 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 |
| front biceps with band + 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 |