Program Name :exercise program
Mrs
راهیل الهی نیا
:
Exercises |
Sets & Reps |
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 |
:
Exercises |
Sets & Reps |
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 |
:
Exercises |
Sets & Reps |
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 |