نام برنامه :exercise program
خانم
راهیل الهی نیا
:
| حرکت |
تعداد |
| upper chest press with band |
3×12 |
| Dumbbell Chest Flyes |
3×12 |
| triceps dumbbell to ear |
3×15 |
| triceps dumbbell two arms behind the neck |
3×15 |
| back single dummbell |
3×15 |
| back with band bent |
3×15 |
:
| حرکت |
تعداد |
| lat raise with band |
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 both |
3×12 |
| Biceps Barbell Curl |
3×12 |
:
| حرکت |
تعداد |
| dumbbell single squat |
4×15 |
| Plie Dumbbell Squat + standing leg abduction with band |
4×(15+15) |
| bulghari squat |
4×15 |
| lying hamstring with band |
4×15 |
| stiff leg dead lift |
4×15 |