Arkadaslar Yorumlarınız Bekliyorum. 1 Aylık super set programım.
DAY 1 :
A Bench press 15x12x10x8
A Incline Dumbbell Flyes 10x10x10
B Incline Dumbell Press 15x12x10x8
B Dumbbell One-Arm Triceps Extension 10x10x10
C Bent Over Two-Dumbbell Row With Palms In 12x10x8
C Dumbbell Bicep Curl 10x10x10
D Barbell Full Squat 12x12x12
D Standing Palm-In One-Arm Dumbbell Press 12x12x12
D Standing Calf Raises 12x12x12
DAY 2 :
A Pullups 4 max
A Cable Hammer Curls 10x10x10
B Close-Grip Front Lat Pulldown 15x12x10x8
B Full Range-Of-Motion Lat Pulldown 8x8x8
C Cable Cross Over 12x10x8
C Triceps Push Down 12x10x8
D Romanian Deadlift from Deficit 10x10x10
D One-Arm Side Laterals 10x10x10
DAY 3 :
A Freehand Jump Squat 4x max
A Dumbbell Lunges 4xmax
B Decline Barbell Bench Press 10x10x10
B Cable Preacher Curl 10x10x10
C Straight-Arm Pulldown 12x12x12
C Bench Dips 12x10x8
D Standing Barbell Press Behind Neck 12x12x12
D Reverse Flyes 12x12x12
DAY 4 :
A Chin Ups 3xmax
B Push Ups 3xmax
C Alternate Hammer Curl 3xmax
D Close-Grip Barbell Bench Press 3xmax
DAY 1 :
A Bench press 15x12x10x8
A Incline Dumbbell Flyes 10x10x10
B Incline Dumbell Press 15x12x10x8
B Dumbbell One-Arm Triceps Extension 10x10x10
C Bent Over Two-Dumbbell Row With Palms In 12x10x8
C Dumbbell Bicep Curl 10x10x10
D Barbell Full Squat 12x12x12
D Standing Palm-In One-Arm Dumbbell Press 12x12x12
D Standing Calf Raises 12x12x12
DAY 2 :
A Pullups 4 max
A Cable Hammer Curls 10x10x10
B Close-Grip Front Lat Pulldown 15x12x10x8
B Full Range-Of-Motion Lat Pulldown 8x8x8
C Cable Cross Over 12x10x8
C Triceps Push Down 12x10x8
D Romanian Deadlift from Deficit 10x10x10
D One-Arm Side Laterals 10x10x10
DAY 3 :
A Freehand Jump Squat 4x max
A Dumbbell Lunges 4xmax
B Decline Barbell Bench Press 10x10x10
B Cable Preacher Curl 10x10x10
C Straight-Arm Pulldown 12x12x12
C Bench Dips 12x10x8
D Standing Barbell Press Behind Neck 12x12x12
D Reverse Flyes 12x12x12
DAY 4 :
A Chin Ups 3xmax
B Push Ups 3xmax
C Alternate Hammer Curl 3xmax
D Close-Grip Barbell Bench Press 3xmax