نام برنامه :exercise program
خانم
راهیل الهی نیا
:
| حرکت |
تعداد |
| Bench Press With Bands |
3×12 |
| Narrow dumbbell Press(squeeze them all the entire movement) |
3×12 |
| seated one dumbbell overhead triceps extension with two hands |
3×15 |
| triceps with chair |
3×15 |
| 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 dumbbell press |
3×(12+12) |
| shoulder front kick |
3×15 |
| bent raise shoulder |
3×15 |
| hummer dumbbell biceps curl |
3×12 |
| concentration curl |
3×12 |
:
| حرکت |
تعداد |
| Barbell Side Split Squat |
4×15 |
| dumbbell single squat + Dumbbell Squat To A Bench |
4×(15+15) |
| lunges with dumbbell |
4×15 |
| standing hamstring with band |
4×15 |
| lying hamstring with band |
4×15 |