Push/Pull/Legs'de isminden anlasildigi üzere itme/çekme ve bacak günleri ayrilir. Tüm Vücüt Antrenman Rutinini bölmek isteyenler icin Push/Pull/Legs idealdir.
Pazertesi: Push(itme) Carsamba: Pull (çekme) ve Cuma günleri Bacak/Karin.
PPL'de genelikle Compound Egersizler secilir.
Compound Egzersizler
-Benchpress (incline, decline, dumbbell, flat...)
-Squat (front, back)
-Lunges
-Deadlift (Sumo Deadlift, Romanian)
-Millitary Press (Shoulderpress, OHP)
-Clean and Press
-Bent Over Row
-Upright Row
-Weigted Dips
-Pull Up (Chin Up, Lat Pull Down...)
-Shrugs
-Power Cleans
Örnek Program(1)
Push Day (Gögüs, Omuz, Triceps)
-Incline Benchpress 5x5rep
-Millitary Press 5x5rep
-Dips 5x5rep
Pull (Sirt, Kanat, Traps, Biceps)
-Deadlift 5x5rep
-Rows 5x5rep
-Pull Ups/Chinups/Latpulldown 5x5rep
Bacak
-Squat 4x6-10rep
-Leg Press 4x6-10rep
-Calf Raises 3x6-10rep
Örnek Program(2)
Push (Gögüs, Omuz, Triceps)
-Incline Benchpress 3x6-8
-Dips 3x6-8
-Millitary Press 3x6-8
-Lateral Raises 3x6-8
-Tricep Extension 3x6-8
Pull (Sirt, Kanat, Traps, Biceps)
-Deadlift 3x6-8
-Dumbbell Rowing 3x6-8
-Pullup/Latpull down 3x6-8
-Shrugs 3x6-8
-Barbell Curls 3x6-8
Bacak
-Squat 3x6-8
-Lunges 3x6-8
-Leg Extension 3x6-8
-Calf Raises 3x6-8
-Sit ups/Crunches
Temel egzersizlerde (deadlift,squat, bencpress) 5'li repler yapililabilir
Örnek Program(3) Evde Calisanlar icin @sthammer 'a tesekkürler
Push (Gögüs, Omuz, Triceps)
-Dumbbell Bench Press 3x6-8
-Dips 3x6-8
-Shoulder Dumbbel Press 3x6-8
-Lateral Raises 3x6-8
-Overhead triceps extension 3x6-8
Pull (Sirt, Kanat, Traps, Biceps)
-Pull Ups 3x6-8
-Dumbbell Deadlift 3x6-8
-Dumbbell Rowing 3x6-8
-Dumbbell Shrugs 3x6-8
-Chin Ups 3x6-8
-Dumbbell Curls 3x6-8
Bacak
-Dumbbell Squat 3x6-8
-Sumo Deadlift 3x6-8
-Dumbbell Lunges 3x6-8
-Dumbbell Glute Bridge 3x6-8
-Standing Calf Raise 3x6-8
+Her antrenman öncesi 5 dakika ısınma jumping jacks ve abs çalışması; leg raises, crunch, oblique floor crunch
Son düzenleme: 3 Mayıs 2014