anthony presciano'nun antrenman sistemi buyrun
pazartesi
göğüs-omuz-trapez-calf-cardio
6:00 am
bench press 6 set: 10-10-6-4-2-2
dumbbell incline press 4 set: 10-10-8-6
military press 5 set: 10-10-8-6-4
db shoulder press 4 set: 10-10-8-6
bb shrugs 5 set: 15-12-10-10-8
upright rows 2 set: 15-15
calf raises 5 set: 5*20
abdominals 4 set: max
2 kilometre koşu
7:00 pm 40 dakika yürüyen merdiven makinası
salı
bel-arka bacak-biceps-triceps-calf-mide-cardio
6:00 am
bent over rows 5 set: 12-10-8-6-4
cable rows/stiff-legged deadlift superset 4 set: 15-12-10-8
pull ups 3 set: max
bb curls/dips 4 set: curllar; 12-10-6-4 dips max
db curls/seated pr 4 set: 12-10-8-8
machine curl/standing rope extensions 3 set: 3*15
calf raises 5 set: 5*20
abdominals 4 set: max
2 kilometre koşu
7:00 pm 40 dakika yürüyen merdiven makinesi
çarşamba
7:00 pm 40 dakika yürüyen merdiven makinesi
perşembe
göğüs-omuz-trapez-calf-cardio
6:00 am
bench press 6 set: 10-10-6-4-2-2
dumbbell incline press 4 set: 10-10-8-6
military press 5 set: 10-10-8-6-4
db shoulder press 4 set: 10-10-8-6
bb shrugs 5 set: 15-12-10-10-8
upright rows 2 set: 15-15
calf raises 5 set: 5*20
abdominals 4 set: max
2 kilometre koşu
7:00 pm 40 dakika yürüyen merdiven makinası
cuma
bel-arka bacak-biceps-triceps-calf-mide-cardio
6:00 am
bent over rows 5 set: 12-10-8-6-4
cable rows/stiff-legged deadlift superset 4 set: 15-12-10-8
pull ups 3 set: max
bb curls/dips 4 set: curllar; 12-10-6-4 dips max
db curls/seated pr 4 set: 12-10-8-8
machine curl/standing rope extensions 3 set: 3*15
calf raises 5 set: 5*20
abdominals 4 set: max
2 kilometre koşu
7:00 pm 40 dakika yürüyen merdiven makinesi
cumartesi
bacak
6:00 am
leg press: 4*8
leg extensions: 4*8
walking lunges: 4*30 veya 4*40 dumbbellarla
cardio: 30 dakika koşu
pazar
dinlenme
alıntıdır:http://www.bsnonline.net/teambsn/te...lashData=train&day=mon&sec=train&name=Anthony
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- Dosya Boyutu:
- 42 KB
- Görüntüleme:
- 392
Son düzenleme: 2 Kasım 2008