S.w.a.t antermani

Konusu 'Vücut Geliştirme & Fitness' forumundadır ve dogus tarafından 17 Şubat 2012 başlatılmıştır.

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  1. dogus
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    dogus Üye

    Katılım:
    16 Nisan 2009
    Mesajlar:
    69
    Beğenileri:
    39
    Ödül Puanları:
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    Uygulamakta oldugum antermanın adı SWAT WORKOUT. hepimiz ne oldugunu biliyoruz gelelim programımıza
    söyle bir program

    Day One:
    CHEST/TRICEPS WORKOUT:

    Barbell Incline Bench Press - Medium Grip
    4 sets of 10-12 reps

    Dumbbell Bench Press
    4 sets of 8-10 reps

    Incline Dumbbell Flyes
    4 sets of 10 reps

    Cable Crossover
    3 sets of 12 reps

    Decline Barbell Bench Press
    3 sets of 8 reps

    Triceps Pushdown
    3 sets of 8-15 reps

    Cable One Arm Tricep Extension
    3 sets of 8-15 reps

    Tricep Dumbbell Kickback
    3 sets 8-12 reps

    Bench Dips
    4 sets of: 8-15 reps



    ----------------------------

    Day Two:
    BACK/BICEPS WORKOUT:

    Wide-Grip Lat Pulldown
    4 sets of 8-10 reps

    Bent Over Barbell Row
    4 sets of 8-10 reps

    Lying T-Bar Row (close-grip)
    4 sets of 8-10 reps

    Close-Grip Front Lat Pulldown
    4 sets of 8-12

    One-Arm Dumbbell Row
    4 sets of 8-10 reps

    Preacher Curl
    4 sets of 8-15 reps

    Barbell Curl
    4 sets of 8-15 reps

    Dumbbell Alternate Bicep Curl
    4 sets of 12-15 reps

    Standing Dumbbell Reverse Curl
    4 sets of 10-15 reps


    ---------------------------------------

    Day Three:
    QUADS/HAMSTRINGS WORKOUT:

    Leg Press
    4 sets of 12 reps

    Hack Squat
    4 sets of 8-15 reps

    Barbell Squat
    4 sets of 6-10 reps

    Leg Extensions
    4 sets of 12-15 reps

    Lying Leg Curls
    6 sets of 8-12 reps

    Standing Leg Curl
    3 sets of 12 reps





    Day Four:
    DELTS/CALVES WORKOUT:

    Side Lateral Raise
    4 sets of 8-12 reps

    Seated Bent-Over Rear Delt Raise
    4 sets of 10-12 reps

    Standing Front Barbell Raise Over Head
    3 sets of 10-12 reps

    Barbell Shoulder Press
    4 sets of 8-12 reps

    Barbell Shrug
    4 sets 8-12 reps

    Standing Calf Raises
    4 sets of 6-10 reps

    Donkey Calf Raises
    4 sets of 6-10 reps



    Off Day:
    AB WORKOUT:

    Crunches
    3 sets of 20 reps

    Cable Crunch
    3 sets of 20 reps

    Hanging Leg Raise
    3 sets of 12 reps

    Flat Bench Lying Leg Raise
    3 sets of 10 reps

    Romanian Deadlift
    4 sets of 10 reps
     
    Ocensers ve moothy bunu beğendi.

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