نام برنامه :exercise program
آقای
سالار معینی کرمانشاهی
:
حرکت |
تعداد |
chest press with band standing |
4×15 |
upper chest press with band + Incline Chest Dumbbell Flyes |
4×(15+15) |
Dumbbell One Arm Triceps Extension |
4×15 |
triceps with band from rear |
4×15 |
triceps with chair |
4×15 |
back single dummbell |
4×12 |
back with band bent |
4×12 |
biceps dumbbell curl + biceps curl with band |
4×(12+12) |
hummer dumbbell biceps curl |
3×15 |
:
حرکت |
تعداد |
lat raise with band |
4×12 |
shoulder press palm in |
4×12 |
lat raise with band |
4×10 |
front shoulder raise |
4×12 |
quads with band and chair |
4×15 |
lying leg abduction with band |
4×15 |
seated leg abduction with band |
4×20 |
lying hamstring with band |
4×15 |
:
حرکت |
تعداد |
abs both legs to chest |
4×25 |
abs semi seated with band |
4×25 |
abs twist with band |
3×50 |