نام برنامه :exercise program
خانم
راهیل الهی نیا
:
| حرکت |
تعداد |
| Incline Chest Dumbbell Press |
3×12 |
| Incline Chest Dumbbell Flyes |
3×12 |
| Dumbbell One Arm Triceps Extension |
3×15 |
| triceps extension band + seated one dumbbell overhead triceps extension with two hands |
3×(15+15) |
| back two dumbbell |
3×15 |
| back with band seated |
3×15 |
:
| حرکت |
تعداد |
| lat shoulder raise |
3×10 |
| Seated barbell shoulder press front face + front shoulder raise |
3×(10+10) |
| bent raise shoulder |
3×15 |
| Dumbbell Shrug |
3×15 |
| biceps dumbbell curl |
3×12 |
| One Arm Dumbbell Preacher Curl |
3×15 |
:
| حرکت |
تعداد |
| quads with band and chair |
4×15 |
| Dumbbell Squat To A Bench + pile |
4×(20+20) |
| lunges with dumbbell |
4×15 |
| standing hamstring with band |
4×15 |
| stiff leg dead lift |
4×15 |
| band kick back standing |
4×15 |
| lying leg abduction with band |
4×15 |