Jean Claude Van Damme çalisma programi

Jean Claude Van Damme çalışma programı




Workout #1
Monday/Wednesday/Friday

CHEST
Barbell Bench Presses 4 sets: 15 warm up*
sets of 10, 8, 6, 4 reps
Barbell Incline Bench Press 4 sets: 15 warm up*
sets of 10, 8, 6, 4 reps
Dumbbell Flys 3 sets: 10, 8, 6 reps
Parallel Bar Dips 3 sets: 15, 10, 8 reps
Pullovers 3 sets: 15 reps each
x
BACK
Chin-ups 4 sets: min 10 reps each
Close-Grip Chins 4 sets: 10 reps each
T-Bar Rows 4 sets: 15, 12, 8, 6 reps
Bent-Over Barbell Rows 4 sets: 8-12 reps each
x
THIGHS
Squats 5 sets: 20 warm up*
sets of 10, 8, 6, 4 reps
Front Squats 4 sets: 10, 8, 8, 6 reps
Hack Squats 3 sets: 10 reps each
Leg Curls 4 sets: 20, 10, 8, 6 reps
Standing Leg Curls 4 sets: 10 reps each
Straight-Leg Deadlifts 3 sets: 10 reps each
x
CALVES
Donkey Calf Raises 4 sets: 10 reps each
Standing Calf Raises 4 sets: 15, 10, 8, 8 reps

ABDOMINALS
Crunches 3 sets: 25 reps each
Bent-Over Twists 100 reps each side
Machine Crunches 3 sets: 25 reps each
Crunches 100 reps








x
Workout #2
Tuesday/Thursday/Saturday
SHOULDERS
Behind-The-Neck-Presses 5 set: 15 warm up*
sets of 10, 8, 8, 6 reps
Lateral Raises 4 sets: 8 reps each
Bent-Over Dumbell Laterals 4 sets: 8 reps each
Dumbbell Shrugs 3 sets: 10 reps each
x
UPPER ARMS
Standing Barbell Curls 5 sets: 15, 10, 8, 6, 4 reps
Incline Dumbbell Curls 4 sets: 8 reps each
Concentration Curls 3 sets: 8 reps each
Lying Triceps Extensions 4 sets: 15, 10, 8, 6
Triceps Cable Pressdowns 3 sets: 8 reps each
One-Arm Triceps Extensions 3 sets: 10 reps each
x
FOREARMS
Barbell Wrists Curls 4 sets: 10 reps each
Reverse Wrist Curls 3 sets: 10 reps each
x
CALVES
Seated Calf Raises 4 sets: 10 reps each
x
ABDOMINALS
Reverse Crunches 4 sets: 25 reps each
Seated Twists 100 reps each side
Vertical Bench Crunches 4 sets: 25 reps each

 

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