6. ay için programım önerileriniz..

Flat Dumbell press 12-10-8
İncline Barbell&dumbell press 12-10-8-6
Decline barbel press 12-10-8
İncline dumbell fly 3x10

Barbell curl 10-10-8-8
Seated curl 10-10-8-8
Preacher curl 12-10-10

Crunch 3x20
Reserve crunch 3x20


3.Gün Sırt - Ön kol

Deadlift 12-10-8-6
Front pull down 12-10-10-8
2haftada 1 barfiks açık tutuş 3x8
Barbell row 12-10-8-6
One-arm dumbell row 10-10-8

Lumbar crunch 20-17-14

Wrist curl 15-12-12
Reserve wrist curl 15-12-12

Seated calf raise 20-15-12-12
Calf press 20-15-12-12

4.Gün Omuz - Trapez - Triceps

Barbell shoulder press 12-10-8-8
Dumbell rear lateral raise 12-10-10-10
seated side lateral 12-12-10-10
Barbel fronnt raise 3x10


Uprigt row 3x10
Twin-handle cable shrug 10-10-8-8

Close grip bench press 12-10-8-6
One arm dumbell extension 12-10-10-8
Pushdown 12-10-10

Bicycle crunch 20-20-15-15
Knee raise 20-20-15-15


2gün on 1gün off şeklinde yapmayı planlıyorum veya 2gün on 1 gün off 1gün on 1gün off 1 gün on

 

1.GÜn Ön Bacak-Arka bacak-kalf

Leg extension 3x15
Squat 12-10-8-6
Leg Press 12-10-10-8
Hack Squat 3x10

Lying Leg curl 12-10-8
Seated curl 3x10
Dumbell lunge 3x10

Standing calf raise 4x15
Seated calf raise 4x15

2.gün Göğüs - Biceps

İncline Barbell&dumbell press 12-10-8-6
Flat Dumbell press 12-10-8
Decline barbel press 12-10-8
İncline dumbell fly 3x10

Barbell curl 10-10-8-8
Seated curl 10-10-8-8
Preacher curl 12-10-10

Crunch 3x20
Reserve crunch 3x20


3.Gün Sırt - Ön kol

Deadlift 12-10-8-6
Front pull down 12-10-10-8
2haftada 1 barfiks açık tutuş 3x8
Barbell row 12-10-8-6
One-arm dumbell row 10-10-8

Lumbar crunch 20-17-14

Wrist curl 15-12-12
Reserve wrist curl 15-12-12

Seated calf raise 20-15-12-12
Calf press 20-15-12-12

4.Gün Omuz - Trapez - Triceps

Barbell shoulder press 12-10-8-8
Dumbell rear lateral raise 12-10-10-10
seated side lateral 12-12-10-10
Barbel fronnt raise 3x10


Uprigt row 3x10
Twin-handle cable shrug 10-10-8-8

Close grip bench press 12-10-8-6
One arm dumbell extension 12-10-10-8
Pushdown 12-10-10

Bicycle crunch 20-20-15-15
Knee raise 20-20-15-15

Asıl program bu karışıklık olmus...