Enes122
Üye
Merhaba arkadaslar yaklasik 4 aydir vg sporu yapiyorum 5. ayima girdim yani.Yaklasik 3 aydir belirli bir program kullaniyordum ve artik degistirmenin zamani geldigini dusunuyorum.Programi ben yaptim sizlerle de paylasip goruslerinizi almak istedim.
PAZARTESI:Gogus-On kol CARSAMBA:Sirt-Arka kol CUMA:Omuz Cumartesi:Bacak
Bench press Kendini cekme shoulder press machine Squat
Butterfly Lat pulldown Upright row Leg press machine
Incline press Cable row seated Leteral raise (Dumbell) leg extension
Cable crossover T-bar Rowing Front raise (Dumbell) Prome leg curls
Dips Hyper extensions Bent-over leteral raise (Dumbell) Thigh adductor
Barbell curl Triceps pushdowns rope attachment Karin kasi
Hummer curl Overhead cable triceps extensions 25 dk Kardio
Close-grip palms down Barbell curls Dumbell seated overhead tricep extension
Concentration curl Barbell lying tricep extension
Dips
Karin kasi Karin kasi[DOUBLEPOST=1394539804][/DOUBLEPOST]Akradaslar k.bakmayin program bitisik olarak yazilmadi ancak nedense boyle oldu.Biraz dikkat ederseniz cok rahat ayirabilirsiniz.
PAZARTESI:Gogus-On kol CARSAMBA:Sirt-Arka kol CUMA:Omuz Cumartesi:Bacak
Bench press Kendini cekme shoulder press machine Squat
Butterfly Lat pulldown Upright row Leg press machine
Incline press Cable row seated Leteral raise (Dumbell) leg extension
Cable crossover T-bar Rowing Front raise (Dumbell) Prome leg curls
Dips Hyper extensions Bent-over leteral raise (Dumbell) Thigh adductor
Barbell curl Triceps pushdowns rope attachment Karin kasi
Hummer curl Overhead cable triceps extensions 25 dk Kardio
Close-grip palms down Barbell curls Dumbell seated overhead tricep extension
Concentration curl Barbell lying tricep extension
Dips
Karin kasi Karin kasi[DOUBLEPOST=1394539804][/DOUBLEPOST]Akradaslar k.bakmayin program bitisik olarak yazilmadi ancak nedense boyle oldu.Biraz dikkat ederseniz cok rahat ayirabilirsiniz.