ANTREMAN PROGRAMIM TECRÜBELİ ABİLERİM BİR YARDIM EDİN

Konusu 'Yeni Başlayanlar Bölümü' forumundadır ve Tarkan Özdemir tarafından 21 Mart 2016 başlatılmıştır.

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  1. Tarkan Özdemir
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    Tarkan Özdemir Üye

    Katılım:
    11 Aralık 2015
    Mesajlar:
    31
    Beğenileri:
    1
    Ödül Puanları:
    8
    Cinsiyet:
    Bay
    YAŞIM 16 BOY 1.70 KİLO 60 5 AYIMDAYIM
    Monday (Back, Biceps, Shoulders)

    Back
    • Deadlifts – 25 lbs – 4 sets – 6-12 reps
    • Barbell rows – 15 lbs – 3 sets – 10-12 reps
    • One-arm dumbbell rows – 10 lbs – 3 sets 10-12 reps
    Biceps
    • Barbell curls – 10 lbs – 4 sets - 12 reps
    • Preacher curls – 10 lbs – 12 reps
    Shoulders
    • Seated dumbbell presses – 10 lbs – 4 sets – 12 reps
    Tuesday (Legs)

    Legs
    • Squats – 40 lbs – 5-6 sets – 12 reps
    • Leg presses – 40 lbs – 4 sets – 12 reps
    • Seated leg curls – 20 lbs – 3 sets – 12 reps
    Wednesday (Chest, Triceps)

    Chest
    • Bench press – 30 lbs – 5 sets – 12 reps
    • Incline barbell presses – 20 lbs – 3 sets – 12 reps
    Triceps
    • Seated dumbbell extensions – 10 lbs – 4 sets – 12 reps
    Thursday (Back, Biceps, Shoulders)

    Back
    • Barbell rows – 20 lbs – 5 sets – 10 – 12 reps
    • Pulley Rows – 30 lbs – 4 sets – 10 – 12 reps
    • Machine pulldowns – 20 lbs – 3 sets – 10 – 12 reps
    • Front pulldowns – 20 lbs – 3 sets – 10 – 12 reps
    Biceps
    • Incline alternate dumbbell curls – 90lbs – 4 sets – 12 reps
    • Machine curls – 200lbs – 3 sets – 12 reps
    • superset with Standing cable curls – 200lbs – 4 sets – 12 reps
    Shoulders
    • Seated dumbbell presses – 20 lbs – 4 sets – 12 reps
    • Front dumbbell raises – 5 lbs – 3 sets – 8 – 25 reps
    • Machine raises – 30 lbs – 3 sets – 8 – 25 reps
    Friday (Legs)

    Legs
    • Leg extensions – 30 lbs – 4 sets – 30 reps
    • Front squats – 40 lbs – 4 sets – 12 – 15 reps
    • Lying leg curls – 10 lbs – 4 sets
    Saturday (off)

    Sunday (off)
     

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