abcdefgHAKAN
Üye
Malesef tavsiye edebileceğim program yok. Ayrıca bu tür sorular bu başlık altında sorulmasa daha güzel olur..
Güncel Programım..
1.Gün – Legs *
Leg Curls 3x drop set
Leg Extensions 3x drop set
Leg press Wide Stance 4×10
Leg press Narrow Stance 3x12
Barbeell lunges 4×MX
2.Gün - Chest AND Biceps *
CHEST ^
Flat Barbell Bench Press 4×10
S. M Incline Bench Press 4×10
Dips 3x drop set
Flat Dumbbell Press 3×8
Incline Dumbbell Press 3×8
BICEPS ^
Barbell Curls 3×12
Hammer Curls 3×12
Cable Curls 3x drop set
3.GüN - Back AND Trapez *
BACK ^
Deadlift 3×12
Bent Over Barbell Rows 3×10
Bent Over V Bar Rows 3×10
Cable Rows 3x drop Set
TRAPEZ ^
Barbell Shrug 3×12
Dumbbell Shrug 4×15
4.Gün – Shoulders, Triceps AND ABS *
SHOULDERS ^
Military Press 3×10
Barbell Upright Rows 3×15
Side Raises 3x drop set
Rear Pec Deck 3x drop set
Triceps ^
Skull Crushers 3×12
Cable Tricep Extension 3×12
Over Head Cable Tricep Extension 3×12
ABS ^
Kneeling Cable Crunches 3×12
Standing Cable Crunches 3×12
Weighted Leg Raises 3×12
6.Gün Chest AND Calf *
Incline Dumbbell Fly’s 3×12
Flat Dumbbell Fly’s 3×12
Butterfly 3×12
Calf Raises 3×50
Seated Calf Raises 3x drop set
6.GÜN - Back AND Abs *
Wide Grip Pull Ups 3×12
Wide Grip Pull Downs 3×12
Close Grip Pull Downs 3×12
Machine Pull Downs 3×12
Crunches 3×20
Ab Rows 3×20
Leg Raises 3×20
7.Gün OFF *******
Güncel Programım..
1.Gün – Legs *
Leg Curls 3x drop set
Leg Extensions 3x drop set
Leg press Wide Stance 4×10
Leg press Narrow Stance 3x12
Barbeell lunges 4×MX
2.Gün - Chest AND Biceps *
CHEST ^
Flat Barbell Bench Press 4×10
S. M Incline Bench Press 4×10
Dips 3x drop set
Flat Dumbbell Press 3×8
Incline Dumbbell Press 3×8
BICEPS ^
Barbell Curls 3×12
Hammer Curls 3×12
Cable Curls 3x drop set
3.GüN - Back AND Trapez *
BACK ^
Deadlift 3×12
Bent Over Barbell Rows 3×10
Bent Over V Bar Rows 3×10
Cable Rows 3x drop Set
TRAPEZ ^
Barbell Shrug 3×12
Dumbbell Shrug 4×15
4.Gün – Shoulders, Triceps AND ABS *
SHOULDERS ^
Military Press 3×10
Barbell Upright Rows 3×15
Side Raises 3x drop set
Rear Pec Deck 3x drop set
Triceps ^
Skull Crushers 3×12
Cable Tricep Extension 3×12
Over Head Cable Tricep Extension 3×12
ABS ^
Kneeling Cable Crunches 3×12
Standing Cable Crunches 3×12
Weighted Leg Raises 3×12
6.Gün Chest AND Calf *
Incline Dumbbell Fly’s 3×12
Flat Dumbbell Fly’s 3×12
Butterfly 3×12
Calf Raises 3×50
Seated Calf Raises 3x drop set
6.GÜN - Back AND Abs *
Wide Grip Pull Ups 3×12
Wide Grip Pull Downs 3×12
Close Grip Pull Downs 3×12
Machine Pull Downs 3×12
Crunches 3×20
Ab Rows 3×20
Leg Raises 3×20
7.Gün OFF *******
