Program Name :exercise program
Mrs
یهار سیار
:
| Exercises |
Sets & Reps |
| band and chair chest press |
3×20 |
| chest dumbbell press |
3×15 |
| |
3×18 |
| triceps extension one hand |
3×18 |
| back with band bent |
3×18 |
| back with band standing |
3×18 |
| biceps curl with band |
3×15 |
| concentration curl |
3×12 |
| abs plank |
4×0 |
| abs twist with band |
4×30 |
:
| Exercises |
Sets & Reps |
| shoulder press palm in |
4×12 |
| shoulder front kick |
4×11 |
| lat raise with band |
4×12 |
| quads with band and chair |
4×20 |
| squat dumbbell |
4×15 |
| dumbbell single squat |
4×15 |
| standing hamstring with band |
3×15 |
| hamstring with dumbbell |
3×15 |
| lying glute bridge |
4×20 |
| band kick back standing |
4×20 |