نام برنامه :exercise program
خانم
راهیل الهی نیا
:
| حرکت |
تعداد |
| Narrow dumbbell Press(squeeze them all the entire movement) |
3×12 |
| decline push up |
3×12 |
| Lying Dumbbell Tricep Extension |
3×15 |
| triceps extension band |
3×15 |
| back two dumbbell |
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 |
| front raise with band |
3×15 |
| biceps dumbbell curl |
3×12 |
| Biceps Barbell Curl |
3×12 |
:
| حرکت |
تعداد |
| quads with band and chair |
4×15 |
| pile + squat with band |
4×(15+15) |
| squat with band |
4×15 |
| hamstring with dumbbell |
4×15 |
| stiff leg dead lift |
4×15 |