taipan
Üye
merhaba arkadaşlar,hocalarım.önerilerinizi,hatalarımı vs söylerseniz sevinirim.
haftada 4-5 gün gidiyorum.her antrenmanda bir hareketi dropsetle bitiriyorum pump hissini zirvede bırakmak için.kiloları haftadan haftaya arttırmaya özen gösteriyorum.
şimdiden teşekkürler
1.gün
5dk bisiklet
esneme hareketleri
göğüs
bench press 1*20 25kg
inclined dumbell press 4*6-8 22,5kg
bench press 4*6-8 60kg
Incline Dumbbell Flyes 2*6-8 15 kg
Dumbbell Flyes 2*6-8 17,5 kg
Dumbbell Pullover 3*6-8 27,5kg
pazu-bilek
Concentration Curls 1*20 5kg
EZ-Bar Curls 2*6-8 30kg
preacher curls (ez bar) 2*6-8 25kg
Barbell Curl 1*6-8 30kg
Concentration Curls 2*6-8 12,5kg
Hammer Curl 3*6-8 12,5kg
Palms Up Barbell Curl 1*6-8 15kg
Two Arms Palms Down Dumbbell Curl 1*6-8 15kg
2.gün
5dk bisiklet
esneme hareketleri
karın
Crunch 25
superman 1*10-12
incline bench leg raise 2*20
Hanging Side Knee Raises 1*6-8
Crunch Machine 2*6-8 80kg
bacak
squat 1*20
squat 3*6-8 50kg
leg press 2*6-8 75kg
Leg Extension 2*6-8 75kg
seated leg curl 2*6-8 65kg
calf press 3*6-8 150kg
omuz
shoulder dumbell press 1*20 5kg
shoulder dumbell press 2*6-8 17,5kg
Front Dumbbell Raises 2*6-8 12,5kg
Lateral Raises 2*6-8 12,5kg
Standing Barbell Upright Rows 2*6-8 30kg
3.gün
5dk bisiklet
esneme hareketleri
sırt
Wide-Grip Front Lat Pulldown 1*20 25kg
Wide-Grip Front Lat Pulldown 60kg 2*6-8
Wide-Grip Pulldown Behind The Neck 50kg 2*6-8
rowing machine 50kg 2*6-8
reverse barbell rows 50kg 2*6-8
one arm dumbbell rowing 22,5kg 2*6-8
arka kol
Straight Bar Triceps Pushdowns 1*20 20kg
Straight Bar Triceps Pushdowns 3*6-8 50kg
Triceps Pushdowns With Rope Attachment 2*6-8 30kg
Lying Triceps Extensions (ez bar) 2*6-8 30kg
One Arm Dumbbell Extensions 2*6-8 12,5kg
haftada 4-5 gün gidiyorum.her antrenmanda bir hareketi dropsetle bitiriyorum pump hissini zirvede bırakmak için.kiloları haftadan haftaya arttırmaya özen gösteriyorum.
şimdiden teşekkürler
1.gün
5dk bisiklet
esneme hareketleri
göğüs
bench press 1*20 25kg
inclined dumbell press 4*6-8 22,5kg
bench press 4*6-8 60kg
Incline Dumbbell Flyes 2*6-8 15 kg
Dumbbell Flyes 2*6-8 17,5 kg
Dumbbell Pullover 3*6-8 27,5kg
pazu-bilek
Concentration Curls 1*20 5kg
EZ-Bar Curls 2*6-8 30kg
preacher curls (ez bar) 2*6-8 25kg
Barbell Curl 1*6-8 30kg
Concentration Curls 2*6-8 12,5kg
Hammer Curl 3*6-8 12,5kg
Palms Up Barbell Curl 1*6-8 15kg
Two Arms Palms Down Dumbbell Curl 1*6-8 15kg
2.gün
5dk bisiklet
esneme hareketleri
karın
Crunch 25
superman 1*10-12
incline bench leg raise 2*20
Hanging Side Knee Raises 1*6-8
Crunch Machine 2*6-8 80kg
bacak
squat 1*20
squat 3*6-8 50kg
leg press 2*6-8 75kg
Leg Extension 2*6-8 75kg
seated leg curl 2*6-8 65kg
calf press 3*6-8 150kg
omuz
shoulder dumbell press 1*20 5kg
shoulder dumbell press 2*6-8 17,5kg
Front Dumbbell Raises 2*6-8 12,5kg
Lateral Raises 2*6-8 12,5kg
Standing Barbell Upright Rows 2*6-8 30kg
3.gün
5dk bisiklet
esneme hareketleri
sırt
Wide-Grip Front Lat Pulldown 1*20 25kg
Wide-Grip Front Lat Pulldown 60kg 2*6-8
Wide-Grip Pulldown Behind The Neck 50kg 2*6-8
rowing machine 50kg 2*6-8
reverse barbell rows 50kg 2*6-8
one arm dumbbell rowing 22,5kg 2*6-8
arka kol
Straight Bar Triceps Pushdowns 1*20 20kg
Straight Bar Triceps Pushdowns 3*6-8 50kg
Triceps Pushdowns With Rope Attachment 2*6-8 30kg
Lying Triceps Extensions (ez bar) 2*6-8 30kg
One Arm Dumbbell Extensions 2*6-8 12,5kg
