نام برنامه :exercise program
خانم
راهیل الهی نیا
:
| حرکت |
تعداد |
| upper chest press with band |
3×12 |
| chest flyes |
3×12 |
| Dumbbell One Arm Triceps Extension |
3×15 |
| Lying Dumbbell Tricep Extension + triceps extension band |
3×(15+15) |
| back single dummbell |
3×15 |
| back with band seated |
3×15 |
:
| حرکت |
تعداد |
| lat raise with band |
3×10 |
| Seated barbell shoulder press front face + front shoulder raise |
3×(10+10) |
| shoulder front kick |
3×15 |
| Dumbbell Shrug |
3×15 |
| biceps dumbbell curl |
3×12 |
| biceps curl with band |
3×15 |
:
| حرکت |
تعداد |
| dumbbell single squat |
4×15 |
| Dumbbell Squat To A Bench + squat with band |
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 |