6 aydir bb yapiyorum. Bench press 95 100 kg basabilecek seviyedeyim. 1.90 boy 84 kg agirligindayim. Gerekli supplementleri kullaniyorum.Bulk donemindeyim mayis gibi def e girmeyi dusunuyorum. Program ise soyle ;
1. Gun
Gogus
1)Barbell bench press
10-8-6-4
2)Dumbell fly
12-10-8-6
3)Decline dumbell press
12-10-8
4)Dips
12-10-10
Triceps
5)Close grip bench press
12-10-8-6
6)Triceps extension lying (alina)
12-10-8
7)Triceps pushdown (ip)
12-10-8-6
2. Gun
Sirt
1)Genis tutus one barfiks
3 set max
2)Lat pull down
12-10-8-6
3)dumbell row
12-10-8
4)Seated row cable
12-10-8
5)Rear delt raise
12-10-10
Biceps
6)Biceps curl barbell
12-10-8-6
7)Hummur curl (oturarak)
12-10-8
8)Concentration
10-8-6-6
3. Gun
Bacak
1)Squat
15-12-10-8
2)Lunge
12-10-10-8
3)Leg extension
15-12-10-8
4)Leg curl
15-12-10
5)Calf raise
12-10-8-6
Omuz
6)Seated dumbell lateral raise
12-10-8-6
7)Wide grip upright row
12-10-8
8)Behind the neck press
12-10-8-6
9)Rear delt raise
12-10-8-6
4. Gun
Off
5. Gun
Gogus
1)İncline barbell bench press
10-8-6-4
2)İncline dumbell fly
12-10-8-6
3)İncline dumbell press
12-10-8
4)Pullovers
12-10-8-6
Triceps
5)Triceps push down cable
12-10-8-6
6)ismini bilmiyorum push down hareketinde elleri diger taraftan tutun ters push down gibi yani
12-10-8
7)Triceps extension seated tek tek
12-10-8-6
6. Gun
Sirt
Yukardaki sirt gunuyle ayni
Biceps
1)Z bar sehbada
12-10-8-6
2)Reverse curl
12-10-8
3)Dumbell biceps curl ayakta tek tek
12-10-8-6
7. Gun
3. Gun ile ayni
8. Gun
Off
Bir haftayi 8 gun olarak alip bu programi cikardim. Barbell shrug hareketini (trapez hareketi yani) eklemeli miyim sizce eklersem nereye koymaliyim? Yorumlarinizi bekliyorum
1. Gun
Gogus
1)Barbell bench press
10-8-6-4
2)Dumbell fly
12-10-8-6
3)Decline dumbell press
12-10-8
4)Dips
12-10-10
Triceps
5)Close grip bench press
12-10-8-6
6)Triceps extension lying (alina)
12-10-8
7)Triceps pushdown (ip)
12-10-8-6
2. Gun
Sirt
1)Genis tutus one barfiks
3 set max
2)Lat pull down
12-10-8-6
3)dumbell row
12-10-8
4)Seated row cable
12-10-8
5)Rear delt raise
12-10-10
Biceps
6)Biceps curl barbell
12-10-8-6
7)Hummur curl (oturarak)
12-10-8
8)Concentration
10-8-6-6
3. Gun
Bacak
1)Squat
15-12-10-8
2)Lunge
12-10-10-8
3)Leg extension
15-12-10-8
4)Leg curl
15-12-10
5)Calf raise
12-10-8-6
Omuz
6)Seated dumbell lateral raise
12-10-8-6
7)Wide grip upright row
12-10-8
8)Behind the neck press
12-10-8-6
9)Rear delt raise
12-10-8-6
4. Gun
Off
5. Gun
Gogus
1)İncline barbell bench press
10-8-6-4
2)İncline dumbell fly
12-10-8-6
3)İncline dumbell press
12-10-8
4)Pullovers
12-10-8-6
Triceps
5)Triceps push down cable
12-10-8-6
6)ismini bilmiyorum push down hareketinde elleri diger taraftan tutun ters push down gibi yani
12-10-8
7)Triceps extension seated tek tek
12-10-8-6
6. Gun
Sirt
Yukardaki sirt gunuyle ayni
Biceps
1)Z bar sehbada
12-10-8-6
2)Reverse curl
12-10-8
3)Dumbell biceps curl ayakta tek tek
12-10-8-6
7. Gun
3. Gun ile ayni
8. Gun
Off
Bir haftayi 8 gun olarak alip bu programi cikardim. Barbell shrug hareketini (trapez hareketi yani) eklemeli miyim sizce eklersem nereye koymaliyim? Yorumlarinizi bekliyorum
