Ascomycetes
Üye
Arkadaşlar merhaba. Sporda 3. Ayim kilom 105 amacim yag yakmak paylasacagim program 2. Programim benim kilomda biri icin normal mi ? Amacim kilo vermek ama kardio yok. Yorumlarsaniz sevinirim.
Pazartesi:
Gogus
Bench press 4x6
Decline press 4×6
Bench fly 4×6
Polaris 4x6
Biceps
Z bar curl 4x6
Scoot curl 4x6
Dumbell concantiration curl 4x6
2. Gün
Sırt
Pulldown front 4x6
Rowing machine 4x6
T barr rowing 4x6
Dumbell rowing 4x6
Triceps
Reverse pushdown 4x6
Seated one dumbell triceps 4x6
Standing barbell triceps 4x6
3. Gün
Multi press neck 4x6
Lateral raise 4x6
Barbel front raises 4x6
Upgright rowing 4x6
Barbel shurug 4x6
4. Gün
Leg press calf 3x12
Seated machine calf 3x12
Hack squat calf 3x12
Lef extention 4x6
Leg press 4x6
Squat 4x6
Leg curl 4x6
Bilek
Wrist curl 3x12
Reverse curl 3x12
Dumbell flexion 3x12
Pazartesi:
Gogus
Bench press 4x6
Decline press 4×6
Bench fly 4×6
Polaris 4x6
Biceps
Z bar curl 4x6
Scoot curl 4x6
Dumbell concantiration curl 4x6
2. Gün
Sırt
Pulldown front 4x6
Rowing machine 4x6
T barr rowing 4x6
Dumbell rowing 4x6
Triceps
Reverse pushdown 4x6
Seated one dumbell triceps 4x6
Standing barbell triceps 4x6
3. Gün
Multi press neck 4x6
Lateral raise 4x6
Barbel front raises 4x6
Upgright rowing 4x6
Barbel shurug 4x6
4. Gün
Leg press calf 3x12
Seated machine calf 3x12
Hack squat calf 3x12
Lef extention 4x6
Leg press 4x6
Squat 4x6
Leg curl 4x6
Bilek
Wrist curl 3x12
Reverse curl 3x12
Dumbell flexion 3x12