hangi programı seçmeliyim kardeşlerim

6 7 AYDIR BU PROGRAMI ( http://sporyapiyoruz.blogspot.com.tr/2014/03/evde-uygulanabilecek-vucut-gelistirme.html#.VIL6zjGsURp ) YAPTIM AMA HACİM VEYA KİLO İÇİN YAPMADIM KONDİSYON OLSUN DİYE YAPTIM AMA ŞUAN MUHTEMELEN SALONA YAZILIYORUM VE 3 TANE PROGRAM BULDUM SİZCE HANGİNİ YAPAYIM

1.si
1.gün bench press 3*12
İncline press 3*12
Butterfly 3*12
Omuz press 3*12
Military press 3*12
Trapez 3*12 ...
2.gün pulley row 3*12
Seated row pulley 3*12
Barfix 7*5

2.gün one dumbell triceps press 3*12
Dar bench 3*12
Dips arkakol 3*12

3.gün barbell curll 3*12
Scott curll sehpada 3*12 incline curll 3*12
Leg extension
Leg curll 3*12 bacaklar ve son

2.si(bunu 3 güne yayabilirim)
1.Gün

GÖĞÜS

1-Incline Bench Press

2-Incline Dumbbell Flyes

3-Dumbbell Bench Press (FLAT)

ÖN KOL

1-Dumbbell Curls

2-Concentration Curls

KANAT

1-Wide-Grip Front Lat Pulldown

2-Straight Arm Pulldown

3-One Arm Dumbbell Rowing


2.Gün

OMUZ

1-Dumbell Press

2-Bent-Over Dumbbell Lateral Raises

3-Front Dumbbell Raises

ARKA KOL

1-Triceps Pushdowns With Rope Attachment

2-Dumbbell French

BACAK

1-Leg Press

2-Lying Leg Curl (Hamstring Curl)

3-Leg Extension

3.cüsüde bu

1. GÜN


GÖĞÜS

1 Bench Press (flat)
2 Dumbbell Flyes (flat)
3 Cable Crossover
4 Dumbbell Pullover

en az 15 dk ara

KOL

1 Preacher Curls (z bar)
2 Close-Grip Palms Down Barbell Curl (flat bar)
3 Hammer Curls


2. GÜN


BACAK

1 Hack Squat
2 Lying Leg Curl (Hamstring Curl)
3 Leg Extension
4 calf

15 dk ara

KANAT (SIRT)

1 Pull-Up (Barfiks)
2 Wide-Grip Front Lat Pulldown
3 Close-Grip Front Lat Pulldown
4 T-Bar Rows


3. GÜN


OMUZ

1 Behind The Neck Press
2 Lateral Raises (one dumbbell)
3 Arnold Press
4 Bent-Over Dumbbell Lateral Raises

15 dk ara

A.KOL

1 Lying Triceps Extensions
2 Triceps Pushdowns (ters tutuş)
3 Dips