Antrenman Programım / Tavsiye ve Yorumlar

[Scipliton]

Setler genel olarak 3-4 set 8-12 tekrar arası.

Pazartesi:Göğüs-Sırt

Bench Press
Dumbell Press
Dumbell Fly
İncline Dumbell Press
Cable Crossover

Lat Pulldown Back
Lat Pulldown Front
Close Grip Lat Pulldown
Bent Over Barbell Row


Salı:Biceps-Triceps-Forearm

Barbell Curl
Hammer Curl
Alternate Dumbell Curl

Close Grip Bench Press
Lying Triceps Extension
Triceps Pushdown

Reverse Barbell Curl
Wrist Curl
Reverse Wrist Curl

Perşembe:Bacak-Omuz

Dumbell Squat
Lying Leg Curl
Leg Extension
Stiff Leg Deadlift

Shoulder Press
Lateral Raise
Rear Delt Raise
Barbell Upright Row

Cuma:Biceps-Triceps-Forearm

Barbell Curl
Hammer Curl
Preacher Curl

Close Grip Bench Press
Lying Triceps Extension
Triceps Pushdown

Reverse Barbell Curl
Wrist Curl
Reverse Wrist Curl