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Konusu 'Vücut Geliştirme & Fitness' forumundadır ve varokav tarafından 1 Ekim 2012 başlatılmıştır.

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  1. varokav
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    varokav Üye

    Katılım:
    25 Ağustos 2012
    Mesajlar:
    243
    Beğenileri:
    114
    Ödül Puanları:
    53
    Cinsiyet:
    Bay
    BODYDUİLDİNG.COM TARAFINDAN OLUŞTURUP UYGULADIĞIM ISINMA KOL OMUZ EGZERSİZİM. 01.10.2012

    Workout Log Details
    1

    Ball Leg Curl
    View Guide
    8.6
    Muscle Targeted: Hamstrings
    Equipment Type: Exercise Ball
    EXERCISE DETAILS:
    set 1 | Standard Set
    99 kg x 50

    Rest Between Sets 0 min 45 sec
    set 2 | Standard Set
    99 kg x 50

    Rest Between Sets 0 min 45 sec
    set 3 | Standard Set
    99 kg x 50

    edit
    total weight: 14,850 kg
    total reps: 150
    Rest Between Exercises 0 min 45 sec
    2

    Physioball Hip Bridge
    View Guide
    N/A
    Muscle Targeted: Glutes
    Equipment Type: Exercise Ball
    EXERCISE DETAILS:
    set 1 | Standard Set
    99 kg x 25

    Rest Between Sets 0 min 45 sec
    set 2 | Standard Set
    99 kg x 25

    Rest Between Sets 0 min 45 sec
    set 3 | Standard Set
    99 kg x 25

    Rest Between Sets 0 min 45 sec
    set 4 | Standard Set
    99 kg x 25

    edit
    total weight: 9,900 kg
    total reps: 100
    Rest Between Exercises 0 min 45 sec
    3

    Bent-Knee Hip Raise
    View Guide
    8.0
    Muscle Targeted: Abdominals
    Equipment Type: Body Only
    EXERCISE DETAILS:
    set 1 | Standard Set
    99 kg x 12

    Rest Between Sets 0 min 45 sec
    set 2 | Standard Set
    99 kg x 8

    Rest Between Sets 0 min 45 sec
    set 3 | Standard Set
    99 kg x 6

    edit
    total weight: 2,574 kg
    total reps: 26
    PROGRESS:
    MAY '12
    SEP '12
    JAN '13
    0
    25
    50
    75
    100
    125
    *Based On Estimated 1 Rep Max History
    ESTIMATED 1 REP MAX
    143 Kg. Oct 01, 2012
    Rest Between Exercises 0 min 45 sec
    4

    Rocket Jump
    View Guide
    N/A
    Muscle Targeted: Quadriceps
    Equipment Type: Body Only
    EXERCISE DETAILS:
    set 1 | Stretching/Plyo
    1 min 0 sec

    Reps | 10

    Rest Between Sets 0 min 45 sec
    set 2 | Stretching/Plyo
    1 min 0 sec

    Reps | 10

    Rest Between Sets 0 min 45 sec
    set 3 | Stretching/Plyo
    1 min 0 sec

    Reps | 10

    edit
    total reps: 30
    Rest Between Exercises 0 min 45 sec
    5

    Running, Treadmill
    View Guide
    8.1
    Muscle Targeted: Quadriceps
    Equipment Type: Machine
    EXERCISE DETAILS:
    set 1 | Cardio
    5 min 0 sec

    Distance | 0 miles

    Setting | 0

    Reps | 0

    Calories | 0

    Heart Rate | 0 avg bpm

    Rest Between Sets 0 min 45 sec
    set 2 | Cardio
    3 min 0 sec

    Distance | 0 miles

    Setting | 0

    Reps | 0

    Calories | 0

    Heart Rate | 0 avg bpm

    edit
    total reps: 0
    Rest Between Exercises 0 min 45 sec
    6

    Alternate Hammer Curl
    View Guide
    8.6
    Muscle Targeted: Biceps
    Equipment Type: Dumbbell
    EXERCISE DETAILS:
    set 1 | Standard Set
    13 kg x 12

    Rest Between Sets 3 min 45 sec
    set 2 | Standard Set
    13 kg x 8

    Rest Between Sets 3 min 45 sec
    set 3 | Standard Set
    13 kg x 6

    Rest Between Sets 3 min 45 sec
    set 4 | Standard Set
    13 kg x 4

    edit
    total weight: 390 kg
    total reps: 30
    PROGRESS:
    26. SEP
    28. SEP
    30. SEP
    2. OCT
    0
    5
    10
    15
    *Based On Estimated 1 Rep Max History
    ESTIMATED 1 REP MAX
    19 Kg. Oct 01, 2012
    Rest Between Exercises 0 min 45 sec
    7

    Dumbbell Alternate Bicep Curl
    View Guide
    8.6
    Muscle Targeted: Biceps
    Equipment Type: Dumbbell
    EXERCISE DETAILS:
    set 1 | Standard Set
    13 kg x 12

    Rest Between Sets 3 min 45 sec
    set 2 | Standard Set
    13 kg x 8

    Rest Between Sets 3 min 45 sec
    set 3 | Standard Set
    13 kg x 6

    Rest Between Sets 3 min 45 sec
    set 4 | Standard Set
    13 kg x 4

    edit
    total weight: 390 kg
    total reps: 30
    PROGRESS:
    MAY '12
    SEP '12
    JAN '13
    0
    5
    10
    15
    *Based On Estimated 1 Rep Max History
    ESTIMATED 1 REP MAX
    19 Kg. Oct 01, 2012
    Rest Between Exercises 0 min 45 sec
    8

    Standing Biceps Cable Curl
    View Guide
    8.4
    Muscle Targeted: Biceps
    Equipment Type: Cable
    EXERCISE DETAILS:
    set 1 | Standard Set
    99 kg x 12

    Rest Between Sets 2 min 45 sec
    set 2 | Standard Set
    99 kg x 8

    Rest Between Sets 2 min 45 sec
    set 3 | Standard Set
    99 kg x 6

    Rest Between Sets 2 min 45 sec
    set 4 | Standard Set
    99 kg x 4

    edit
    total weight: 2,970 kg
    total reps: 30
    PROGRESS:
    MAY '12
    SEP '12
    JAN '13
    0
    25
    50
    75
    100
    125
    *Based On Estimated 1 Rep Max History
    ESTIMATED 1 REP MAX
    143 Kg. Oct 01, 2012
    Rest Between Exercises 0 min 45 sec
    9

    Cable Hammer Curls - Rope Attachment
    View Guide
    7.8
    Muscle Targeted: Biceps
    Equipment Type: Cable
    EXERCISE DETAILS:
    set 1 | Standard Set
    99 kg x 12

    Rest Between Sets 0 min 45 sec
    set 2 | Standard Set
    99 kg x 12

    Rest Between Sets 0 min 45 sec
    set 3 | Standard Set
    99 kg x 8

    Rest Between Sets 0 min 45 sec
    set 4 | Standard Set
    99 kg x 6

    Rest Between Sets 0 min 45 sec
    set 5 | Standard Set
    99 kg x 4

    edit
    total weight: 4,158 kg
    total reps: 42
    PROGRESS:
    MAY '12
    SEP '12
    JAN '13
    0
    25
    50
    75
    100
    125
    *Based On Estimated 1 Rep Max History
    ESTIMATED 1 REP MAX
    143 Kg. Oct 01, 2012
    Rest Between Exercises 0 min 45 sec
    10

    One Arm Supinated Dumbbell Triceps Extension
    View Guide
    N/A
    Muscle Targeted: Triceps
    Equipment Type: Dumbbell
    EXERCISE DETAILS:
    set 1 | Standard Set
    13 kg x 12

    Rest Between Sets 3 min 45 sec
    set 2 | Standard Set
    13 kg x 8

    Rest Between Sets 3 min 45 sec
    set 3 | Standard Set
    13 kg x 8

    Rest Between Sets 3 min 45 sec
    set 4 | Standard Set
    13 kg x 8

    edit
    total weight: 468 kg
    total reps: 36
    PROGRESS:
    MAY '12
    SEP '12
    JAN '13
    0
    5
    10
    15
    *Based On Estimated 1 Rep Max History
    ESTIMATED 1 REP MAX
    19 Kg. Oct 01, 2012
    Rest Between Exercises 0 min 45 sec
    11

    Dumbbell Shoulder Press
    View Guide
    9.0
    Muscle Targeted: Shoulders
    Equipment Type: Dumbbell
    EXERCISE DETAILS:
    set 1 | Standard Set
    13 kg x 12

    Rest Between Sets 3 min 45 sec
    set 2 | Standard Set
    13 kg x 8

    Rest Between Sets 3 min 45 sec
    set 3 | Standard Set
    13 kg x 6

    Rest Between Sets 3 min 45 sec
    set 4 | Standard Set
    13 kg x 4

    edit
    total weight: 390 kg
    total reps: 30
    PROGRESS:
    MAY '12
    SEP '12
    JAN '13
    0
    5
    10
    15
    *Based On Estimated 1 Rep Max History
    ESTIMATED 1 REP MAX
    19 Kg. Oct 01, 2012
    Rest Between Exercises 0 min 45 sec
    12

    Bent Over Dumbbell Rear Delt Raise With Head On Bench
    View Guide
    8.7
    Muscle Targeted: Shoulders
    Equipment Type: Dumbbell
    EXERCISE DETAILS:
    set 1 | Standard Set
    13 kg x 12

    Rest Between Sets 2 min 45 sec
    set 2 | Standard Set
    13 kg x 8

    Rest Between Sets 2 min 45 sec
    set 3 | Standard Set
    13 kg x 6

    Rest Between Sets 2 min 45 sec
    set 4 | Standard Set
    13 kg x 4

    edit
    total weight: 390 kg
    total reps: 30
    PROGRESS:
    MAY '12
    SEP '12
    JAN '13
    0
    5
    10
    15
    *Based On Estimated 1 Rep Max History
    ESTIMATED 1 REP MAX
    19 Kg. Oct 01, 2012
    Rest Between Exercises 0 min 45 sec
    13

    Front Dumbbell Raise
    View Guide
    8.8
    Muscle Targeted: Shoulders
    Equipment Type: Dumbbell
    EXERCISE DETAILS:
    set 1 | Standard Set
    13 kg x 12

    Rest Between Sets 3 min 45 sec
    set 2 | Standard Set
    13 kg x 8

    Rest Between Sets 2 min 45 sec
    set 3 | Standard Set
    13 kg x 6

    Rest Between Sets 1 min 45 sec
    set 4 | Standard Set
    13 kg x 4

    edit
    total weight: 390 kg
    total reps: 30
    PROGRESS:
    MAY '12
    SEP '12
    JAN '13
    0
    5
    10
    15
    *Based On Estimated 1 Rep Max History
    ESTIMATED 1 REP MAX
    19 Kg. Oct 01, 2012
    Rest Between Exercises 0 min 45 sec
    14

    Cable Seated Lateral Raise
    View Guide
    8.4
    Muscle Targeted: Shoulders
    Equipment Type: Cable
    EXERCISE DETAILS:
    set 1 | Standard Set
    99 kg x 12

    Rest Between Sets 2 min 45 sec
    set 2 | Standard Set
    99 kg x 8

    Rest Between Sets 0 min 45 sec
    set 3 | Standard Set
    99 kg x 6

    Rest Between Sets 0 min 45 sec
    set 4 | Standard Set
    99 kg x 4

    edit
    total weight: 2,970 kg
    total reps: 30
    PROGRESS:
    MAY '12
    SEP '12
    JAN '13
    0
    25
    50
    75
    100
    125
    *Based On Estimated 1 Rep Max History
    ESTIMATED 1 REP MAX
    143 Kg. Oct 01, 2012
    Rest Between Exercises 0 min 45 sec
    15

    Bench Dips
    View Guide
    8.7
    Muscle Targeted: Triceps
    Equipment Type: Body Only
    EXERCISE DETAILS:
    set 1 | Standard Set
    99 kg x 12

    Rest Between Sets 2 min 45 sec
    set 2 | Standard Set
    99 kg x 8

    Rest Between Sets 2 min 45 sec
    set 3 | Standard Set
    99 kg x 6

    Rest Between Sets 2 min 45 sec
    set 4 | Standard Set
    99 kg x 4

    edit
    total weight: 2,970 kg
    total reps: 30
     

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