husos
Üye
Selam arkadaslar, bulk icin kullandigim programi sizlerle paylasmak istedim. 2 split seklinde olup, iki gün antrenman ve ücüncü gün dinlenme.
Her antrenmana suan icin bisekletle gitmekteyim, 5,6 km tek yön yani gidis-gelis 11,2 km etmekte. Son olarak yaptigim kg'larida yaziyorum.
- Pazartesi:
Omuz
1. Over head press: 5x12 dropset
(1 set 50 kg, 2 set 45 kg, 1 set 40 kg, 1 set 35 kg)
2. Arnold dumbbell shoulder press: 5x8
(20 kg)
3. Dumbbell lateral raise - superset: 4x10 + 4x10
(12 kg ve 10kg)
Sirt
1. Lat pulldown 5x10
(59 kg)
2. Reverse close grip lat pulldown 4x10
(59 kg ve 50 kg)
3. Seated low row 5x10
(55 kg)
Biceps
1. Dumbbell curls + dumbbell hammer curls superset: 5x10 + 5x10
(1 set 18 kg curls ve 16 kg hammer, 2 set 16 kg curls ve 14 kg hammer, 2 set 14 kg curls ve 14 kg hammer)
2. Reverse grip cable curls 4x8
(22,5 kg)
3. Bicep curls incline bench 4x8
(10 kg)
4. Arnold concentration curls 5x8
(14 kg ve 16 kg)
5. Front arm dumbbell rotation no pause: 5x10
(10 kg)
Son olarak dumbbell shrugs 5x10
(30 kg ve 28 kg)
- Sali:
Gögüs
1. Bench press 3x3 ve 5x10
(3x3 90 kg, 80 kg'dan 70 kg'ya)
2. Cable flyes veya dumbbell flyes 4x12
(58 kg)
3. Incline dumbbell bench press 5x12
(48 kg)
Triceps
1. Cable extensions 5x8
(54,5 kg)
2. Triceps pushdown 4x10
(76 kg)
3. One arm dumbbell triceps press 4x12
(14 kg)
Squat + deadlift
1. Squat 5x5 ve 4x8
(5x5 90 kg ve 4x8 70 kg)
2. Deadlift 4x4 ve 4x8
(90 kg ve 70 kg)
Bacak
1. Leg extensions 5x12
(67,5 kg)
2. Calf press 5x12
(112 kg leg press makinesinde)
- Carsamba:
Dinlenme günü
- Persembe:
Pazartesi ile ayni
- Cuma:
Sali ile ayni
- Cumartesi:
Full body
1. Overhead press 4x6
(50 kg)
2. Lateral raises 4x8
(12 kg)
3. Lat pulldown 4x10
(50 kg)
4. Bicep cable curls 5x12 + arnold concentration curls 4x8 superset
(56 kg ve 12 kg)
5. Tricep cable pushdown 5x12
(60 kg)
6. Bench press dropset
(90 kg, 40 kg'ya varana kadar)
7. Squat 5x8
(70 kg)
8. Deadlift 4x5
(70 kg)
9. Front arm dumbbell rotation 5x10
(10 kg)
10. Dumbbell shrugs 5x10
(30 kg)
- Pazar:
Dinlenme günü
Her antrenmana suan icin bisekletle gitmekteyim, 5,6 km tek yön yani gidis-gelis 11,2 km etmekte. Son olarak yaptigim kg'larida yaziyorum.
- Pazartesi:
Omuz
1. Over head press: 5x12 dropset
(1 set 50 kg, 2 set 45 kg, 1 set 40 kg, 1 set 35 kg)
2. Arnold dumbbell shoulder press: 5x8
(20 kg)
3. Dumbbell lateral raise - superset: 4x10 + 4x10
(12 kg ve 10kg)
Sirt
1. Lat pulldown 5x10
(59 kg)
2. Reverse close grip lat pulldown 4x10
(59 kg ve 50 kg)
3. Seated low row 5x10
(55 kg)
Biceps
1. Dumbbell curls + dumbbell hammer curls superset: 5x10 + 5x10
(1 set 18 kg curls ve 16 kg hammer, 2 set 16 kg curls ve 14 kg hammer, 2 set 14 kg curls ve 14 kg hammer)
2. Reverse grip cable curls 4x8
(22,5 kg)
3. Bicep curls incline bench 4x8
(10 kg)
4. Arnold concentration curls 5x8
(14 kg ve 16 kg)
5. Front arm dumbbell rotation no pause: 5x10
(10 kg)
Son olarak dumbbell shrugs 5x10
(30 kg ve 28 kg)
- Sali:
Gögüs
1. Bench press 3x3 ve 5x10
(3x3 90 kg, 80 kg'dan 70 kg'ya)
2. Cable flyes veya dumbbell flyes 4x12
(58 kg)
3. Incline dumbbell bench press 5x12
(48 kg)
Triceps
1. Cable extensions 5x8
(54,5 kg)
2. Triceps pushdown 4x10
(76 kg)
3. One arm dumbbell triceps press 4x12
(14 kg)
Squat + deadlift
1. Squat 5x5 ve 4x8
(5x5 90 kg ve 4x8 70 kg)
2. Deadlift 4x4 ve 4x8
(90 kg ve 70 kg)
Bacak
1. Leg extensions 5x12
(67,5 kg)
2. Calf press 5x12
(112 kg leg press makinesinde)
- Carsamba:
Dinlenme günü
- Persembe:
Pazartesi ile ayni
- Cuma:
Sali ile ayni
- Cumartesi:
Full body
1. Overhead press 4x6
(50 kg)
2. Lateral raises 4x8
(12 kg)
3. Lat pulldown 4x10
(50 kg)
4. Bicep cable curls 5x12 + arnold concentration curls 4x8 superset
(56 kg ve 12 kg)
5. Tricep cable pushdown 5x12
(60 kg)
6. Bench press dropset
(90 kg, 40 kg'ya varana kadar)
7. Squat 5x8
(70 kg)
8. Deadlift 4x5
(70 kg)
9. Front arm dumbbell rotation 5x10
(10 kg)
10. Dumbbell shrugs 5x10
(30 kg)
- Pazar:
Dinlenme günü