نام برنامه :exercise program
آقای
سالار معینی کرمانشاهی
:
حرکت |
تعداد |
Dumbbell Chest Flyes |
4×15 |
Incline Chest Dumbbell Bench With Palms Facing In + band and chair chest press |
4×(15+15) |
Lying Dumbbell Tricep Extension |
4×15 |
triceps dumbbell to ear |
4×15 |
triceps extension band |
4×15 |
back with band seated |
4×12 |
back with band bent |
4×12 |
front biceps with band + biceps dumbbell curl both |
4×(12+12) |
concentration curl |
3×15 |
:
حرکت |
تعداد |
Seated Side Lateral Raise |
4×12 |
Arnold Dumbbell Press |
4×12 |
front shoulder raise |
4×10 |
bent raise shoulder |
4×12 |
supine quads with band |
4×15 |
seated leg abduction with band |
4×15 |
quads with band and chair |
4×20 |
standing hamstring with band |
4×15 |
:
حرکت |
تعداد |
abs supine one leg ext |
4×25 |
abs semi seated with band |
4×25 |
abs twist with band |
3×50 |