Anthony Presciano'dan Ant. programları

öncelikle programları hacim ve definisyon oarak ayırmış olduğunu belirtmeliyim. burada hacimla ilgili kısmını paylaşıyorum :

1.gün : Gögüs - triceps - karın

Stretch/Warm up: 5 min
Standing Machine Fly 3*12
Barbell Bench Press 5*8
Incline Dumbbell Press 4*8
Decline Dumbbell Fly 3*12

dips 3*25
Seated Overhead Dumbbell Extension 4*12
Single Arm Dumbell Kickback 3*10
Standing Overhead Rope Extension 3*15

Hanging Leg Raises 4*15
Exercise Ball Crunches 4*20

2. gün : Sırt - biceps - kalf

Stretch/Warm up: 5 min
Pull-Ups (barfiks) 3*15
T-Bar Row 3*8
Single Arm Dumbell Row 3*10
Wide Grip Seated Cable Row 3*12

Underhand Pull-Ups 3*max
Barbell Curl 4*10
Alternating Dumbbell Curl 4*8
Single Arm Concentration Curl 3*10
Alternating Dumbbell Hammer Curl 3*8

Seated Calf Raise 4*20
Standing Calf Raise 4*15
Single Calf Raise off Leg Press 3*20

3.gün : quadriceps , hamstrings

Stretch/Warm up: 5 min
Leg Extension 4*20
Squat 5*10
Walking Lunges 4*30 yards
Single Leg Press 3*12

Stiff Leg Deadlift 4*10
Single Leg Curl 3*10
Lying Leg Curl 3*12

4.gün : omuz - trapez - mide - kalf

Stretch/Warm up: 5 min
Dumbbell Lateral Raise 4*14
Dumbbell Press 4*10
Seated Barbell Front Press 3*8
Seated Dumbbell Rear Lateral Raise 3*10

Barbell Upright Row 3*12
Barbell Shrug 4*20
Dumbbell Shrug 4*15

karın süperset
Hanging Knee Raise 4*15
hyprextensions 4*15

standing calf raises 5*20
incline seated calf raises 5*20

iyi çalışmalar saygilarimla ....

kaynak : http://www.anthonypresciano.com/training.php
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