Vg ve kardiyo programim

Arkadaslar bu program hakkinda yorumlariniz bekliyorum lutfen cunku kafam cok karisti su anda.... Gobek ve gogus bolgemde yaglanma var alkolden dolayi... su anda alkolu minumuma indirmis vaziyetdeym....Amacim bu yaglardan kurtulup kas kutlesi kazanmak lutfen yorumlarinizi esirgemeyein forumu okudukca boguluyorum lutfen tecrubeleri arakdaslar bi yorum yapsin veya hocalarimz,(Kardiyo Calismasini 30 dakika interval seklinde yapiyorum)

Boy: 1.85 Kilo: 79 Yas: 24
Pazartesi

Gogus/Triceps Omuz

Chest Press with dumbbells 3 sets of 10 with 20 lbs. each hand

Tricep Cable extension 3 sets of 10 - 20 lbs

Shoulder Press (machine) 3 sets of 10 - 30 lbs.

Fly Machine 3 sets of 10 - 50 lbs

Kick backs 3 sets of 10 with 12.5 lbs dumbbells

Lateral raise - 3 sets of 10 with 8 lb dumbbells

Pushups 3 sets of 10

Tricep dips 3 sets of 10

Rear flys on machine 3 sets of 10 - 30 lbs.

Abs - ball crunch 2 x 25

Ball twist - obliques (opposite elbow towards opposite knee) 2 sets of 20 each side

Sali (Kardiyo)

Carsamba

Back and Biceps
LatPull down (pulling bar on cable to chest) - 3 sets of 10 - 50 lbs (3/10/50 lbs)
Bicep curls - standing palms facing up 3/10/12.5 lbs
2 arm seated row - sitting leaning forward pull up and squeeze shoulder blades together - 3/10/12.5 lbs
hammer curls (standing palms facing in) 3/10/12.5 lbs
Back extensions - 3 x 10
Camber curl machine 3/10/30 (seat 5)
Abs - Ball crunch and twist same as Day 1

Persembe (Kardiyo)


Cuma

Bacak
Seated Leg Press Machine (seat 5) 3/10/110 lbs

Seated Leg Curl Machine (seat 8, leg 2) 3/10/50 lbs

Seated Leg Extension Machine (seat 5, leg 5) 3/10/40 lbs

walking lunges 3 x 10

Abs - Plank 40 second working up to 1 minute - add 5 seconds each week

Side Plank 40 seconds working up to 1 minute - adding 5 sec each week.

Cuma (Kardiyo)

Cumartesi (Dinlemne)

Pazar (Kardiyo)

 

lbs =kg cevir de daha kolay yazıyım kimse ugraşmaz bunun için.

 

aynen öyle ççevir

 

Boy: 1.85 Kilo: 79 Yas: 24
Pazartesi

Gogus/Triceps Omuz

Chest Press with dumbbells 3 sets of 10 with 9.07kg. each hand

Tricep Cable extension 3 sets of 10 -9.07 kg

Shoulder Press (machine) 3 sets of 10 - 13.6 kg

Fly Machine 3 sets of 10 - 22.6 kg

Kick backs 3 sets of 10 with 5.6 kg dumbbells

Lateral raise - 3 sets of 10 with 3.6 kg dumbbells

Pushups (Sinav) 3 sets of 10

Tricep dips 3 sets of 10

Rear flys on machine 3 sets of 10 - 13.6 kg.

Abs - ball crunch 2 x 25

Ball twist - obliques (opposite elbow towards opposite knee) 2 sets of 20 each side

Sali (Kardiyo)

Carsamba

Back and Biceps
LatPull down (pulling bar on cable to chest) - 3 sets of 10 - 50 lbs (3/10/22.6 kg)
Bicep curls - standing palms facing up 3/10/5.6 kg
2 arm seated row - sitting leaning forward pull up and squeeze shoulder blades together - 3/10/5.6 kg
hammer curls (standing palms facing in) 3/10/5.6 kg
Back extensions - 3 x 10
Camber curl machine 3/10/13.6 kg (seat 5)
Abs - Ball crunch and twist same as Day 1

Persembe (Kardiyo)


Cuma

Bacak
Seated Leg Press Machine (seat 5) 3/10/50 kg

Seated Leg Curl Machine (seat 8, leg 2) 3/10/22.6 kg

Seated Leg Extension Machine (seat 5, leg 5) 3/10/18.1 kg

walking lunges 3 x 10

Abs - Plank 40 second working up to 1 minute - add 5 seconds each week

Side Plank 40 seconds working up to 1 minute - adding 5 sec each week.

Cuma (Kardiyo)

Cumartesi (Dinlemne)

Pazar (Kardiyo)

Kusura bakmayin arkadaslar ben yurtdisinda yasiyorum buranin olcu birimiyle programi yazdi hoca... Simdi benim aklima takilan en buyuk soru su kardiyo yaparsam antreman gunlerim disinda bu bana olumsuz sekildemi yansir cunku forumda okudugum bazi seyler kafami karistirdi....Antreman gununden sonraki gun kardiyo yaparsan bu kas yikimina yol acar gibi ben kardiyoyu sabahlari erken saatde ac karnina yapiyorum bu arada.....Kardiyoyu neden yapiyosun kilon cok fazla degil boyuna gore derseniz gobek ve gogus bolgemdeki yaglanmayi gidermek icin yapiyorum....

 

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