ZC Caine
Üye
Yaşım 17 boyum 175 kilom 70 kendime göre şekillendirdiğim antrenman programım haftanın 3 günü uygulamaktayım (Pazartesi-Çarşamba-Cuma) karın çalışması olarak Enes Kanter'in uyguladığı ''Core Training'' i kullanıyorum tavsiyelerinize açığım..
Programım şu şekilde;
Day 1; (Chest-Biceps)
10 Minute Cardio
Chest day;
Incline Press 10-10-8
Dumbell Incline Press 10-10-8
Bench Press 10-10-8
Butterfly 10-10-8
Chest Press Machine 10-10-8
Bicep day;
Bicep Curl 10-10-8
Hammer Curl 10-10-8
Barbell Curl 10-10-8
Concentration Curl 10-10-8
10 Minute Cardio
Ab day;
Pelvic tilt 20 reps
Scaredy cats 20 reps
Crunches 3 sets of 20 reps
Heel touch 3 sets of 20 reps
Toe touches 3 sets of 20 reps
Alternating pike 3 sets of 20 reps
Butt lift 20 reps
Swimmers 20 reps
Front bridge 1 min
Side bridges 30 secs
Pointing dogs 20 reps
Super person 20 reps
Day 2;(Back-Triceps)
10 Minute Cardio
Back day;
Pull Up 3xMax
Lat Pulldown 10-10-8
Cable Row 10-10-8
Dumbell Row 10-10-8
Tricep Day;
Tricep Rope Pushdown 10-10-8
Seated Dumbell Tricep Extension 10-10-8
Tricep Dips 10-10-10
Tricep Pushdown 10-10-8
10 Minute Cardio
Ab day;
Pelvic tilt 20 reps
Scaredy cats 20 reps
Crunches 3 sets of 20 reps
Heel touch 3 sets of 20 reps
Toe touches 3 sets of 20 reps
Alternating pike 3 sets of 20 reps
Butt lift 20 reps
Swimmers 20 reps
Front bridge 1 min
Side bridges 30 secs
Pointing dogs 20 reps
Super person 20 reps
Day 3;(Leg-Sholduer)
10 Minute Cardio
Leg Day;
Leg Press 10-10-8
Lunges 12-12-12
Leg Extensions 10-10-8
Leg Curl 10-10-8
Sholduer day;
Seated Dumbell Press 10-10-8
Sholduer Press Machine 10-10-8
Dumbell Front Raises 10-10-8
Lateral Raises 10-10-8
Dumbell Shrugs 10-10-8
10 Minute Cardio
Ab day;
Pelvic tilt 20 reps
Scaredy cats 20 reps
Crunches 3 sets of 20 reps
Heel touch 3 sets of 20 reps
Toe touches 3 sets of 20 reps
Alternating pike 3 sets of 20 reps
Butt lift 20 reps
Swimmers 20 reps
Front bridge 1 min
Side bridges 30 secs
Pointing dogs 20 reps
Super person 20 reps
Programım şu şekilde;
Day 1; (Chest-Biceps)
10 Minute Cardio
Chest day;
Incline Press 10-10-8
Dumbell Incline Press 10-10-8
Bench Press 10-10-8
Butterfly 10-10-8
Chest Press Machine 10-10-8
Bicep day;
Bicep Curl 10-10-8
Hammer Curl 10-10-8
Barbell Curl 10-10-8
Concentration Curl 10-10-8
10 Minute Cardio
Ab day;
Pelvic tilt 20 reps
Scaredy cats 20 reps
Crunches 3 sets of 20 reps
Heel touch 3 sets of 20 reps
Toe touches 3 sets of 20 reps
Alternating pike 3 sets of 20 reps
Butt lift 20 reps
Swimmers 20 reps
Front bridge 1 min
Side bridges 30 secs
Pointing dogs 20 reps
Super person 20 reps
Day 2;(Back-Triceps)
10 Minute Cardio
Back day;
Pull Up 3xMax
Lat Pulldown 10-10-8
Cable Row 10-10-8
Dumbell Row 10-10-8
Tricep Day;
Tricep Rope Pushdown 10-10-8
Seated Dumbell Tricep Extension 10-10-8
Tricep Dips 10-10-10
Tricep Pushdown 10-10-8
10 Minute Cardio
Ab day;
Pelvic tilt 20 reps
Scaredy cats 20 reps
Crunches 3 sets of 20 reps
Heel touch 3 sets of 20 reps
Toe touches 3 sets of 20 reps
Alternating pike 3 sets of 20 reps
Butt lift 20 reps
Swimmers 20 reps
Front bridge 1 min
Side bridges 30 secs
Pointing dogs 20 reps
Super person 20 reps
Day 3;(Leg-Sholduer)
10 Minute Cardio
Leg Day;
Leg Press 10-10-8
Lunges 12-12-12
Leg Extensions 10-10-8
Leg Curl 10-10-8
Sholduer day;
Seated Dumbell Press 10-10-8
Sholduer Press Machine 10-10-8
Dumbell Front Raises 10-10-8
Lateral Raises 10-10-8
Dumbell Shrugs 10-10-8
10 Minute Cardio
Ab day;
Pelvic tilt 20 reps
Scaredy cats 20 reps
Crunches 3 sets of 20 reps
Heel touch 3 sets of 20 reps
Toe touches 3 sets of 20 reps
Alternating pike 3 sets of 20 reps
Butt lift 20 reps
Swimmers 20 reps
Front bridge 1 min
Side bridges 30 secs
Pointing dogs 20 reps
Super person 20 reps