Program Name :exercise program
Mrs
Sharareh Kiani
:
| Exercises |
Sets & Reps |
| Machine Bench Press |
3×12 |
| Incline Chest Dumbbell Flyes |
3×12 |
| Dumbbell One Arm Triceps Extension |
3×12 |
| Triceps push down |
3×15 |
| Underhand Cable Pulldowns |
4×15 |
| Hammerstrength Iso Row |
4×15 |
برنامه ورزشی شماره دو :
| Exercises |
Sets & Reps |
| Standing Low-Pulley Deltoid Raise |
4×10 |
| Machine Shoulder (Military) Press |
4×10 |
| front shoulder raise |
4×10 |
| Dumbbell Shrug |
3×15 |
| biceps dumbbell curl |
3×12 |
| Standing Bicep Cable Curl |
3×15 |
برنامه ورزشی شماره سه :
| Exercises |
Sets & Reps |
| Leg Extensions |
3×10 |
| Smith Machine Squat wide stance + dumbbell single squat |
3×(18+18) |
| Barbell Side Split Squat |
4×15 |
| Seated Leg Curl machine |
4×15 |
| band kick back standing |
4×15 |
| lying glute bridge |
4×15 |
:
| Exercises |
Sets & Reps |
| Abdomen crunch machine |
4×25 |
| abs plank |
4×max |