1.90 boy - 65kg - Hayatınızda göremeyeceğiniz kadar hızlı bir metabolizma - Ve aşağıdaki çalışma programım.
Nasıl bir beslenme programı önerirsiniz?
Program: Monday: Chest - Calves - abs (This part works great on me)
Flat bench press, Calf raise, Chest fly, Abs, Incline bench press
Wednesday: Legs - Shoulders -Calves ( may i take advices about this part?)
Squat, (rest), Leg curls, Shoulder press , (rest), Bend over dummbell row, (rest), Front raise dummbel
Friday: Arm - Abs - Calves ( This part works on me, sore is good but no results :S )(May i take advices?)
Biceps curl, Abs, Triceps Extension, Hammer curl, calf raise, Tricesp kick back, preacher curl
(Order is important '' , '' )
Sets: big muscle groups 4 set, other 3 set and the reps are max. 12 min 8.
Nasıl bir beslenme programı önerirsiniz?
Program: Monday: Chest - Calves - abs (This part works great on me)
Flat bench press, Calf raise, Chest fly, Abs, Incline bench press
Wednesday: Legs - Shoulders -Calves ( may i take advices about this part?)
Squat, (rest), Leg curls, Shoulder press , (rest), Bend over dummbell row, (rest), Front raise dummbel
Friday: Arm - Abs - Calves ( This part works on me, sore is good but no results :S )(May i take advices?)
Biceps curl, Abs, Triceps Extension, Hammer curl, calf raise, Tricesp kick back, preacher curl
(Order is important '' , '' )
Sets: big muscle groups 4 set, other 3 set and the reps are max. 12 min 8.
