نام برنامه :exercise program
خانم
راهیل الهی نیا
:
| حرکت |
تعداد |
| chest press with band standing |
3×12 |
| chest dumbbell press |
3×12 |
| triceps extension one hand |
3×15 |
| Bench Dips |
3×15 |
| back with band bent |
3×15 |
| back with band seated |
3×15 |
:
| حرکت |
تعداد |
| lat raise with band |
3×10 |
| Arnold Dumbbell Press + front shoulder two dumbbell |
3×(12+12) |
| Shoulder front plate raise |
3×15 |
| Dumbbell Shrug |
3×15 |
| Biceps Barbell Curl |
3×12 |
| hummer dumbbell biceps curl |
3×12 |
:
| حرکت |
تعداد |
| quads with band and chair |
4×15 |
| squat dumbbell + Plie Dumbbell Squat |
4×(15+15) |
| lunges with dumbbell |
4×15 |
| standing hamstring with band |
4×15 |
| stiff leg dead lift |
4×15 |