Örnek Antreman

Yeni - Orta seviyeler için sizce uygunmu


  • Total voters
    2
  • Poll closed .

CK_Koc

Üye
Herkese Merhabalar Forumu 1-1.5 yıldır gözlemliyordum kaydolmaya karar verdim
Bazı antreman sıkıntısı yaşayanlar için internetten 1 Antreman Programını Paylaşmaya Karar verdim
Buradaki Hocalarımızın ve daha fazla deneyimli kişilerin görüşlerinide görmek isteriz :dddd

https://docs.google.com/document/d/15vJoX-b0RGO6RiHWAGUuAEzbizZRQAjiCwfCuQSY5Ew/edit

Push Day a

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Incline Bench

Warm-up set with bar (10-20 reps 1 set)

Warm-up set with about 50% max (6-10 reps 1 set)

Working sets (3 reps 12 sets)

*IMPORTANT: Every week or two increase 5-10 pounds

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Tricep Pushdowns

Working sets (10-15 reps 3 sets)

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Seated Shoulder Press/Lateral raise superset

Warm-up set (12-15 reps 1 set)

Working set (12 reps 3 sets)

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Skull-crusher/close grip bench superset

Working set 1 (20 reps 1 set)

Working set 2 (15 reps 1 set)

Working set 3 (10 reps 1 set)

Working set 4 (5 reps 1 set)

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Pec-fly

Warm-up set 80% of working set (20 reps 1 set)

Working sets (15 reps 3 sets)

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Flat Bench Dumbbell Press

Warm-up set 80% of working set (10 reps 1 set)

Working sets (6-8 reps 5 sets)

*IMPORTANT: Every week or two increase 5-10 pounds

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Push Day b

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Flat Bench

Warm-up set with bar (10-20 reps 1 set)

Warm-up set with about 50% max (6-10 reps 1 set)

Working sets (5 reps 8 sets)

*IMPORTANT: Every week or two increase 5-10 pounds

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Tricep Pushdowns

Working sets (10-15 reps 3 sets)
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Seated Shoulder Press/Lateral raise superset

Warm-up set (12-15 reps 1 set)

Working set (12 reps 3 sets)
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Skull-crusher/close grip bench superset

Working set 1 (20 reps 1 set)

Working set 2 (15 reps 1 set)

Working set 3 (10 reps 1 set)

Working set 4 (5 reps 1 set)
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Pec-fly

Warm-up set 80% of working set (20 reps 1 set)

Working sets (15 reps 3 sets)
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Flat Bench Dumbbell Press

Warm-up set 80% of working set (10 reps 1 set)

Working sets (6-8 reps 5 sets)

*IMPORTANT: Every week or two increase 5-10 pounds
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Pull Day
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Pull-ups

Working set (10 reps 3 sets)
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Deadlifts

Warm-up set 1 (5 reps 1 set)

Warm-up set 2 (5 reps 1 set)

Working sets (5 reps 5 sets)

*IMPORTANT: Every week or two increase 10-20 pounds
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Barbell Rows

Warm-up set (12-15 reps 1 set)

Working set (12 reps 3 sets)
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Dumbbell Rows

Warm-up set (12-15 reps 1 set)

Working set (12 reps 3 sets)
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Lat Pulldowns

Warm-up set (12-15 reps 1 set)

Working set (12 reps 3 sets)
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Curls

Working set (60 reps 5 sets)

Use dumbbells that progressively get lower by 5 pounds

Example: 20 reps with 25 pound dumbbells, 20 reps with 20 pound dumbbells, 20 reps with 15 pound dumbbells (barbells are fine too).

30 reps each arm, 60 reps total
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Leg Day
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Squats

Warm-up set with bar (10-20 reps 1 set)

Warm-up set with about 50% max (6-10 reps 1 set)

Working sets (4 reps 10 sets)

*IMPORTANT: Every week or two increase 5-10 pounds
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Leg Extensions

Warm-up set (12-15 reps 1 set)

Working set (12 reps 3 sets)
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Leg Curls

Warm-up set (12-15 reps 1 set)

Working set (12 reps 3 sets)

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Leg Press

Warm-up set (12-15 reps 1 set)

Working set (12 reps 3 sets)

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Calf Raises

Warm-up set (80-100 reps 1 set)

Working set (100 reps 3 sets)

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Repeating Rotational Order

Push Day a

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Pull Day

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Leg Day

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Rest Day

---

Push Day b

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Pull Day

---

Leg Day

---

Rest Day

---

Max-Out Day**

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Rest Day


REPEAT


**Test your max lift for Bench Press, Squat, and Deadlift


Supplements (optional)

-Creatine
-Whey Protein
-Pre-werkout


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