ANTREMAN PROGRAMIM TECRÜBELİ ABİLERİM BİR YARDIM EDİN

[Tarkan Özdemir]

YAŞIM 16 BOY 1.70 KİLO 60 5 AYIMDAYIM
Monday (Back, Biceps, Shoulders)

Back

• Deadlifts – 25 lbs – 4 sets – 6-12 reps
• Barbell rows – 15 lbs – 3 sets – 10-12 reps
• One-arm dumbbell rows – 10 lbs – 3 sets 10-12 reps

Biceps

• Barbell curls – 10 lbs – 4 sets - 12 reps
• Preacher curls – 10 lbs – 12 reps

Shoulders

• Seated dumbbell presses – 10 lbs – 4 sets – 12 reps

Tuesday (Legs)

Legs

• Squats – 40 lbs – 5-6 sets – 12 reps
• Leg presses – 40 lbs – 4 sets – 12 reps
• Seated leg curls – 20 lbs – 3 sets – 12 reps

Wednesday (Chest, Triceps)

Chest

• Bench press – 30 lbs – 5 sets – 12 reps
• Incline barbell presses – 20 lbs – 3 sets – 12 reps

Triceps

• Seated dumbbell extensions – 10 lbs – 4 sets – 12 reps

Thursday (Back, Biceps, Shoulders)

Back

• Barbell rows – 20 lbs – 5 sets – 10 – 12 reps
• Pulley Rows – 30 lbs – 4 sets – 10 – 12 reps
• Machine pulldowns – 20 lbs – 3 sets – 10 – 12 reps
• Front pulldowns – 20 lbs – 3 sets – 10 – 12 reps

Biceps

• Incline alternate dumbbell curls – 90lbs – 4 sets – 12 reps
• Machine curls – 200lbs – 3 sets – 12 reps
• superset with Standing cable curls – 200lbs – 4 sets – 12 reps

Shoulders

• Seated dumbbell presses – 20 lbs – 4 sets – 12 reps
• Front dumbbell raises – 5 lbs – 3 sets – 8 – 25 reps
• Machine raises – 30 lbs – 3 sets – 8 – 25 reps

Friday (Legs)

Legs

• Leg extensions – 30 lbs – 4 sets – 30 reps
• Front squats – 40 lbs – 4 sets – 12 – 15 reps
• Lying leg curls – 10 lbs – 4 sets

Saturday (off)

Sunday (off)