xnQ34
Üye
merhaba bu sporda 6. ayım hemen hemen, salon hocamın vermiş olduğu programım aşağıdaki şekilde göz atıp fikirlerinizi söylerseniz sewinirim.
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Decline Bench 12 10 8 8 6
Decline fly 4x10
inc. bench press 12 10 8 8 6
cable fly 15 12 10 8 6
dips 5Xmax
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reverse db press 12 10 10 8 6
military press 12 10 8 8 6
barbell front row 4x10
one arm db lateral 12 12 10 10 8
bent over db lat 4x10
stand behind the neck 12 10 8 8 6
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biceps ve tricepsantramını hep süper set şekilinde
(4x8)
barbell curl
lying triceps
(4x10)
zbar biceps
close bench press
(4x12)
consantra curl
push down
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chin up 4Xmax
tbar row 4x10
barbell row 12 10 8 6 6
db. rowing 4x10
pulldown 15 12 10 8 6 4
----------
squat 12 10 8 8 6
leg press 4x10
leg ext12 10 8 8 6
leg curl 12 10 8 8 8
deadlift 4X12
---------------------------------
Decline Bench 12 10 8 8 6
Decline fly 4x10
inc. bench press 12 10 8 8 6
cable fly 15 12 10 8 6
dips 5Xmax
----------
reverse db press 12 10 10 8 6
military press 12 10 8 8 6
barbell front row 4x10
one arm db lateral 12 12 10 10 8
bent over db lat 4x10
stand behind the neck 12 10 8 8 6
-----------
biceps ve tricepsantramını hep süper set şekilinde
(4x8)
barbell curl
lying triceps
(4x10)
zbar biceps
close bench press
(4x12)
consantra curl
push down
-------------
chin up 4Xmax
tbar row 4x10
barbell row 12 10 8 6 6
db. rowing 4x10
pulldown 15 12 10 8 6 4
----------
squat 12 10 8 8 6
leg press 4x10
leg ext12 10 8 8 6
leg curl 12 10 8 8 8
deadlift 4X12