نام برنامه :exercise program
خانم
راهیل الهی نیا
:
| حرکت |
تعداد |
| band and chair chest press |
3×12 |
| Incline Chest Dumbbell Press |
3×12 |
| seated one dumbbell overhead triceps extension with two hands |
3×15 |
| back single dummbell |
3×15 |
| back two dumbbell |
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 |
| front biceps with band |
3×12 |
| Biceps Barbell Curl |
3×12 |
:
| حرکت |
تعداد |
| squat with band |
4×15 |
| bulghari squat + standing leg abduction with band |
4×(15+15) |
| lunges with dumbbell |
4×15 |
| standing hamstring with band |
4×15 |
| stiff leg dead lift |
4×15 |