Sizce PROFESYONEL Mİ ?

PAZARTESİ: GÖĞÜS

1-Flat Bench 4×8
2-Incline Bench 4×8
3-Decline Bench 4×8
4-Pullover 4×12
5-Hammer Press 3×12
6-Dips 3×12

SALI: SIRT/TRAPEZ

1-Bent Over Row 4×8
2-Deadlift 4×8
3-Pulldowns 4×12
4-Pull Ups 4×12
5-Cable Row 4×12
6-Shrugs 6×10

ÇARŞAMBA: OMUZ/MİDE

1-Military Press Behind The Neck 3×8
2-Machine Press 4×8
3-Lateral Raises 4 x 10
4-Weight Plate Front Raises 4×10
5-Front Raise 4×10
6-Reverse Pec Deck 4×10
7-Reverse Fly’s (on incline bench) 4×12
8-Weighted Sit Up 4x failure
9-Hanging Leg Raise- 4x failure
10-Side Bends 4x failure
11-Side Crunches 4x failure

PERŞEMBE: DİNLENME


CUMA: ARKA KOL/KOL

1-Close Grip Bench Press 4×8
2-Pushdown 4×8
3-EZ Bar Skullcrusher 4×10
4-Cable Kickback 4×12
5-EZ Bar Curl 4×8
6-Wide Grip Curl 4×8
7-Hammer Curl 4×8(each hand)
8-Concentration Curl 4×12

CUMARTESİ: BACAK/MİDE

1-Squats 4×12
2-Squat (to bench) 4×12
3-Bulgarian Squat 4×12
4-Quad Extensions 4×16
5-Stiff Leg Deadlift 4×12
6-Leg Curls 4×16
7-Glute Kickbacks 4×20
8-Calf Machine Raises 4×20
9-Seated Calf Raises 4×20
10-Leg Press Calf Raises 4×20
11-Weighted Sit up 4x failure
12-Air bike 4x failure
13-Side Bends 4x failure
14-Barbell Twists 4x failure

PAZAR: DİNLENME


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