نام برنامه :exercise program
خانم
راهیل الهی نیا
:
| حرکت |
تعداد |
| Bench Press With Bands |
3×12 |
| band and chair chest press |
3×12 |
| triceps extension band |
3×15 |
| triceps dumbbell to ear + triceps with chair |
3×(15+15) |
| back single dummbell |
3×15 |
| back with band bent |
3×15 |
:
| حرکت |
تعداد |
| lat shoulder raise |
3×10 |
| seated barbell shoulder press behind the neck + bent raise shoulder |
3×(10+10) |
| lat raise with band |
3×15 |
| front raise with band |
3×15 |
| biceps dumbbell curl |
3×12 |
| Biceps Barbell Curl |
3×15 |
:
| حرکت |
تعداد |
| Barbell Side Split Squat |
4×15 |
| squat with band + squat dumbbell |
4×(20+20) |
| bulghari squat |
4×15 |
| lying hamstring with band |
4×15 |
| stiff leg dead lift |
4×15 |
| band kick back standing |
4×15 |
| seated leg abduction with band |
4×15 |