Antrenman Programı Bulk

Arkadaşlar uyguladığım program bu program hakkında yorum alabilir miyim sizlerden

Monday – Shoulders

§ Seated Military Press Machine – 3 sets, 15 reps

§ Dumbbell Lateral Raise – 3 sets, 6 to 8 reps each

§ Four Way Neck Machine – 4 sets, 10 reps

§ Rear Delt Cable Raise – 5 sets, 12, 10, 8, 6, 4 reps

§ Hammer Strength Shrug – 5 sets, 12, 10, 8, 6, 4 reps

Tuesday – Chest

§ Cable Crossover – 4 sets, 10 reps

§ Inclined Dumbbell Press – 5 sets, 12, 10, 8, 6, 4 reps

§ Dumbbell Bench Press – 5 sets, 12, 10, 8, 6, 4 reps

§ Push-ups – 4 sets, 12 reps

Wednesday – Legs

§ Leg Press – 4 sets, 25, 20, 18, 16 reps (Last set is a drop set)

§ Smith Machine Lunge – 4 sets, 8 reps per leg

§ Lying Leg Curl – 4 sets, 12, 10, 8, 6 reps

§ Standing Calf Raise – 6 sets, 12 reps (Last set is a drop set)

Thursday – Arms

§ Alternating Dumbbell Curl – 5 sets, 12, 10, 8, 6, 4 reps

§ Preacher Machine Curl – 6 sets, 12, 10, 8, 6, 21, 21 reps

§ Cable Triceps Extension – 5 sets, 12, 10, 8, 6, 20 reps

§ Overhead Cable Extension – 4 sets, 12, 10, 8, 20 reps

§ One arm Reverse grip Tricep Extension – 2 sets, 10 reps

Friday – Back


§ Wide Grip Lateral Pull Down – 5 sets, 12, 10, 8, 6, 4 reps

§ Close Grip Lateral Pull Down – 5 sets, 12, 10, 8, 6, 4 reps

§ One arm Seated Row Machine – 4 sets, 10 reps

§ Back Extension – 4 sets, 15, 15, 12, 12 reps

Saturday – Cardio

Sunday – Dinlenme

 

Ağırlık kaldırıyorum gözlerim kapalı şiir gibi program çok gereksiz hareket var bulkta temel ve ağır çalışmak idealdir bence

 

Hareketlerin sirasi boyle degil de lutfen ?
Reps de ve hareketlerde hic bi sikinti yok,sirasini duzenlersen guzel program bulk icin

--- Mesaj birleştirildi, 25 Nisan 2016 ---

Konu yeni acildi sandim milattan onceki konuya yorum yaptirdin ya