Jean Claude Van Damme çalisma programi

Konusu 'Geri Dönüşüm Kutusu' forumundadır ve bigbody tarafından 11 Ekim 2005 başlatılmıştır.

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  1. bigbody
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    bigbody Üye

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    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
     
  2. saydam
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    saydam Özel Üye

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    4 Eylül 2004
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    Academic Sport Center
    bu baslik sitede var biraz siteyi arastir bigbody
     
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