sergen turaman
Üye
selamlar arkadşlar bugün antrenörüm yeni bir program yazdı yorumlarmısnız?177 55kg.ölçülerim 27 cm kol 86 basen 75 bel.bacak 47
göğüs:bench press 5 set
incline becn chress 5 set
incline dumbell press
incline bumbell fly 3set
deccline chest press 5
pazu:scott curl 4 set
scott dumbell curl 3 set
hummer curl 4 set
incline dumbell curl 4set
triceps:
lying barbell ticeps 4x
cable rope triceps 4x
culp push down 4x
paralel dips 3x max
BACAK
leg press 5x
lex extension 4x
leg curl 4x
squat 5x
OMUZ
BENT OVER LATERAL RAİSE 4X
MILITARY PRESS 4X
FRONT DUMBELL RAİSE 4X
DUMBELL SHRUG 4X
KANAT SIRT:
LAT PULL DOWN MACHİNE
ROWİNG MACHİNE
BARFİX 4X
BARBELL ROWİNG 4X
ONE ARM DUMBELL ROWİN 3X
YORUMLARNIZI BEKLİYORUM PROGRAM HAKKINDA
göğüs:bench press 5 set
incline becn chress 5 set
incline dumbell press
incline bumbell fly 3set
deccline chest press 5
pazu:scott curl 4 set
scott dumbell curl 3 set
hummer curl 4 set
incline dumbell curl 4set
triceps:
lying barbell ticeps 4x
cable rope triceps 4x
culp push down 4x
paralel dips 3x max
BACAK
leg press 5x
lex extension 4x
leg curl 4x
squat 5x
OMUZ
BENT OVER LATERAL RAİSE 4X
MILITARY PRESS 4X
FRONT DUMBELL RAİSE 4X
DUMBELL SHRUG 4X
KANAT SIRT:
LAT PULL DOWN MACHİNE
ROWİNG MACHİNE
BARFİX 4X
BARBELL ROWİNG 4X
ONE ARM DUMBELL ROWİN 3X
YORUMLARNIZI BEKLİYORUM PROGRAM HAKKINDA