نام برنامه :exercise program
خانم
راهیل الهی نیا
:
| حرکت |
تعداد |
| chest flyes |
3×12 |
| Bench Press With Bands |
3×12 |
| standing hamstring with band |
3×max |
| Dumbbell One Arm Triceps Extension |
3×15 |
| 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) |
| Arnold Dumbbell Press |
3×15 |
| Dumbbell Shrug |
3×15 |
| biceps dumbbell curl |
3×12 |
| Biceps Barbell Curl |
3×12 |
:
| حرکت |
تعداد |
| squat dumbbell |
4×15 |
| Barbell Side Split Squat + pile |
4×(15+15) |
| lunges with dumbbell |
4×15 |
| lying hamstring with band |
4×15 |
| stiff leg dead lift |
4×15 |
| standing leg abduction with band |
4×20 |
| seated leg abduction with band |
4×20 |