3 ay oldu evde çalışıyorum, birine yazdırdım programı ama bana saçma geldi belki hiç anlamadığımdandır. Evde çalışıyorum; sehpa istasyon, halter setim ve yeterli ağırlık var. 3 ay kafama göre çalıştım, 3 ay sonunda program yazdırdım ama anlamadığım için anlayana soruyorum... Bu program uygun mudur? 3 ay oldu. Bana saçma gelen ön kola çok hareket yazmış, ayaklara da tekrarı 10 yerine 20 doğru mudur bu program; ve ay hesabına baktıgımızda çok az çalışmış olmaz mı bölgeler ?
NOT: LÜTFEN ANLAYANLAR CEVAPLARSA SEVİNİRİM VE ARADA GÖBEK VE BİLEK HAREKETLERİ VAR YAZMADIM
1. GÜN
GÖĞÜS HAREKETLERİ SET TEKRAR
Bench Press 4 10
İnchline Bench Press 4 10
Bench Dumbell Fly 4 10
Butter Fly 4 10
ÖN KOL HAREKETLERİ
Standin Barbell Curls 4 10
İncline Bench Dumbell Curls 4 10
Hammer Curls 4 10
ıııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııı
1 GÜN DİNLENME
ıııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııı
2. GÜN
KANAT HAREKETLERİ SET TEKRAR
One Arm Dumbell Rowing 4 10
Dumbell Pullover 4 10
OMUZ HAREKETLERİ
Shoulder Press Machine 4 10
Dumbell Shrug 4 10
ıııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııı
1 GÜN DİNLENME
ıııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııı
3. GÜN
ARKA KOL SET TEKRAR
Lyin Barbell Triceps 4 8
Lyin Dumbell Triceps 4 8
BACAK HAREKETLERİ
Squat 4 20
Hack Squat 4 20
BALDIR HAREKETLERİ
Seated Calf Raises 4 20
ıııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııı
PROGRAM TEKRARI VEYA DİNLEN 1 GÜN
ıııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııı
NOT: LÜTFEN ANLAYANLAR CEVAPLARSA SEVİNİRİM VE ARADA GÖBEK VE BİLEK HAREKETLERİ VAR YAZMADIM
1. GÜN
GÖĞÜS HAREKETLERİ SET TEKRAR
Bench Press 4 10
İnchline Bench Press 4 10
Bench Dumbell Fly 4 10
Butter Fly 4 10
ÖN KOL HAREKETLERİ
Standin Barbell Curls 4 10
İncline Bench Dumbell Curls 4 10
Hammer Curls 4 10
ıııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııı
1 GÜN DİNLENME
ıııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııı
2. GÜN
KANAT HAREKETLERİ SET TEKRAR
One Arm Dumbell Rowing 4 10
Dumbell Pullover 4 10
OMUZ HAREKETLERİ
Shoulder Press Machine 4 10
Dumbell Shrug 4 10
ıııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııı
1 GÜN DİNLENME
ıııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııı
3. GÜN
ARKA KOL SET TEKRAR
Lyin Barbell Triceps 4 8
Lyin Dumbell Triceps 4 8
BACAK HAREKETLERİ
Squat 4 20
Hack Squat 4 20
BALDIR HAREKETLERİ
Seated Calf Raises 4 20
ıııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııı
PROGRAM TEKRARI VEYA DİNLEN 1 GÜN
ıııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııııı