نام برنامه :exercise program
خانم
الهام فخاری
:
| حرکت |
تعداد |
| Bench Press With Bands |
3×12 |
| chest press with band standing |
3×12 |
| Dumbbell One Arm Triceps Extension |
3×15 |
| triceps with band from rear |
3×15 |
| back with band bent |
3×15 |
| back with band seated |
3×15 |
| front biceps with band |
3×15 |
| biceps dumbbell curl |
3×15 |
:
| حرکت |
تعداد |
| shoulder dumbbell press |
3×10 |
| lat raise with band |
3×12 |
| front raise with band |
3×12 |
| supine quads with band |
3×15 |
| squat with band |
3×15 |
| standing leg abduction with band |
3×15 |
| standing hamstring with band |
3×15 |
| abd bike with twist |
4×20 |
| abs twist with band |
4×30 |