نام برنامه :exercise program
خانم
راهیل الهی نیا
:
| حرکت |
تعداد |
| Bench Press With Bands |
3×12 |
| push up with chair |
3×12 |
| triceps with band from rear |
3×15 |
| triceps with chair |
3×max |
| back with band standing |
3×15 |
| back single dummbell |
3×15 |
:
| حرکت |
تعداد |
| lat shoulder raise |
3×10 |
| Seated barbell shoulder press front face + shoulder press palm in |
3×(10+10) |
| bent raise shoulder |
3×15 |
| Dumbbell Shrug |
3×15 |
| biceps curl with band |
3×12 |
| Seated Close-Grip Concentration Barbell Curl |
3×12 |
:
| حرکت |
تعداد |
| Barbell Side Split Squat |
4×15 |
| Dumbbell Squat To A Bench + Plie Dumbbell Squat |
4×(15+15) |
| squat with band |
4×15 |
| standing hamstring with band |
4×15 |
| stiff leg dead lift |
4×15 |