Program Name :exercise program
Mr
آرنیس ماطوسیان
:
Exercises |
Sets & Reps |
upper chest press with band |
4×15 |
chest flyes |
4×15 |
push up with chair |
3×max |
Dumbbell One Arm Triceps Extension |
4×12 |
triceps with band from rear |
4×12 |
triceps extension band |
4×12 |
back with band bent |
4×15 |
back single dummbell |
4×15 |
:
Exercises |
Sets & Reps |
shoulder dumbbell press |
4×12 |
band shoulder press |
4×12 |
lat shoulder raise + front raise with band |
4×(12+12) |
Dumbbell Shrug |
3×15 |
biceps curl with band |
4×12 |
biceps dumbbell curl |
4×12 |
concentration curl |
4×15 |
:
Exercises |
Sets & Reps |
squat with band |
4×15 |
Plie Dumbbell Squat |
4×20 |
quads with band and chair |
4×12 |
standing leg abduction with band |
4×20 |
standing hamstring with band |
4×12 |
stiff leg dead lift |
4×15 |
:
Exercises |
Sets & Reps |
abd bike with twist |
3×20 |
abs supine one leg ext |
3×20 |
abs plank |
3×max |