amerikan navy seal programı? uygulayan varmı?

S

saratoga

Üye
arkadaşlar herşeyden önce evinizde barfix olması lazım

barfixle yapılan hareketler sırasıyla şöyle:

1-2-1 geniş tutuş
1-2-1 avuçiçi bize bakacak şekilde dar
1-2-1 ters tutuş avuçiçi dışa bakacak şekilde
1-2-1 enseye çekiş
1-2-1 tekrar geniş tutuş

hareketleri 15 san. aralıklarla yapıyoruz, yani 1tekrar-15san. dinlenme-2tekrar-15 san. dinlenme- 1tekrar 15 san. dinlenme şeklinde

bunlardan hemen sonra şınav setleri başlıyo

4 SET 5 DIPS..... SONRA;

1 - normal 2-4-2
2- elleri üçgen yapıp şınav (triceps için) 2-4-2
3- dive bomber (youtube dan bakın, yapması bayaa zor) 2-4-2
4-geniş tutuş şınav 2-4-2

kural şınavdada geçerli max:15 san. dinleniyoruz. BU İLK HAFTA PROGRAMI

sonra setler barfixde 1-2-3-2-1 ; şınavlarda 2-4-4-2 şeklinde

BEN DENEDİM ŞAHSEN, İNANILMAZ KUVVET İSTİYO, SALONDA ÇALIŞMAYA BENZEMİYO BU ARKADAŞLAR, BİZZAT DENEMENİZİ VE YORUMLARINIZI MERAK EDİYORUM
 
İnternetten araştırdım da bodybuilding.com da çok daha ağır birşey çıktı,buyrun göz atın :)

First 9 Weeks:
  • Week 1
    • Running: 2 miles, 8:30 pace, Mon/Wed/Fri
    • Pushups: 4 sets of 15 pushups, Mon/Wed/Fri
    • Situps: 4 sets of 20 situps, Mon/Wed/Fri
    • Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
    • Swimming: Swim continuously for 15 min. 4-5 days/week
      print.gif
      Click Here For A Printable Log Of Week 1.
  • Week 2
    • Running: 2 miles, 8:30 pace, Mon/Wed/Fri
    • Pushups: 5 sets of 20 pushups, Mon/Wed/Fri
    • Situps: 5 sets of 20 situps, Mon/Wed/Fri
    • Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
    • Swimming: Swim continuously for 15 min. 4-5 days/week
      print.gif
      Click Here For A Printable Log Of Week 2.
  • Week 3
    • Running: No running
    • Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
    • Situps: 5 sets of 25 situps, Mon/Wed/Fri
    • Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
    • Swimming: Swim continuously for 20 min. 4-5 days/week
      print.gif
      Click Here For A Printable Log Of Week 3.
  • Week 4
    • Running: 3 miles, 8:30 pace, Mon/Wed/Fri
    • Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
    • Situps: 5 sets of 25 situps, Mon/Wed/Fri
    • Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
    • Swimming: Swim continuously for 20 min. 4-5 days/week
      print.gif
      Click Here For A Printable Log Of Week 4.
  • Weeks 5-6
    • Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
    • Pushups: 6 sets of 25 pushups, Mon/Wed/Fri
    • Situps: 6 sets of 25 situps, Mon/Wed/Fri
    • Pullups: 2 sets of 8 pullups, Mon/Wed/Fri
    • Swimming: Swim continuously for 25 min. 4-5 days/week
      print.gif
      Click Here For A Printable Log Of Weeks 5-6.
  • Weeks 7-8
    • Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
    • Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
    • Situps: 6 sets of 30 situps, Mon/Wed/Fri
    • Pullups: 2 sets of 10 pullups, Mon/Wed/Fri
    • Swimming: Swim continuously for 30 min. 4-5 days/week
      print.gif
      Click Here For A Printable Log Of Weeks 7-8.
  • Week 9
    • Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
    • Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
    • Situps: 6 sets of 30 situps, Mon/Wed/Fri
    • Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
    • Swimming: Swim continuously for 35 min. 4-5 days/week
      print.gif
      Click Here For A Printable Log Of Week 9.
ar.jpg
Second 9 weeks:
  • Week 1 & 2
    • Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
    • Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
    • Situps: 6 sets of 35 situps, Mon/Wed/Fri
    • Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
    • Dips: 3 sets of 20 dips, Mon/Wed/Fri
    • Swimming: Swim continuously for 35 min. 4-5 days/week
      print.gif
      Click Here For A Printable Log Of Weeks 1-2.
  • Weeks 3-4
    • Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
    • Pushups: 10 sets of 20 pushups, Mon/Wed/Fri
    • Situps: 10 sets of 25 situps, Mon/Wed/Fri
    • Pullups: 4 sets of 10 pullups, Mon/Wed/Fri
    • Dips: 10 sets of 15 dips, Mon/Wed/Fri
    • Swimming: Swim continuously for 45 min. 4-5 days/week
      print.gif
      Click Here For A Printable Log Of Weeks 3-4.
  • Week 5
    • Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
    • Pushups: 15 sets of 20 pushups, Mon/Wed/Fri
    • Situps: 15 sets of 25 situps, Mon/Wed/Fri
    • Pullups: 4 sets of 12 pullups, Mon/Wed/Fri
    • Dips: 15 sets of 15 dips, Mon/Wed/Fri
    • Swimming: Swim continuously for 60 min. 4-5 days/week
      print.gif
      Click Here For A Printable Log Of Week 5.
  • Week 6 & Beyond
    • Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
    • Pushups: 20 sets of 20 pushups, Mon/Wed/Fri
    • Situps: 20 sets of 25 situps, Mon/Wed/Fri
    • Pullups: 5 sets of 12 pullups, Mon/Wed/Fri
    • Dips: 20 sets of 15 dips, Mon/Wed/Fri
    • Swimming: Swim continuously for 75 min. 4-5 days/week
 
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