Antrenman Programım

[DeaDPhenoM]

Arkadaslar öncelikle programımda bir hata varsa lütfen bildiriniz benim icin cok önemlidir.
Buyrun buda programım;

1.gün

(Abs)
crunch x5 max tekrar
sit up x5 max tekrar
(Pectorals)
flat bench press x3 15-10-5
pec deck fly x3 10-10-10
incline dumbbell press x3 15-10-5
incline dumbbell fly x3 10-10-10
pullover x3 15-10-5
(Triceps)
skull crusher x2 12-8
pushdown x2 12-8
kickback x2 12-8
wrist curl x2 10-10

2.gün

(Obliques)
side bend x5 max tekrar
cable twist x5 max tekrar
(Deltoids-Trapezius)
military press x3 15-10-5
upright row x3 15-10-5
lateral raise x3 10-10-10
front raise x3 10-10-10
rearfly x3 10-10-10
(Biceps)
hammer curl x2 12-8
preacher curl x2 12-8
concentration curl x2 12-8
reverse wrist curl x2 10-10

3.gün

(Lower Abs)
knee up x5 max tekrar
leg raise x5 max tekrar
(Back)
bentover row x4 12-10-8-6
single arm row x4 12-10-8-6
reverse prone fly x4 12-10-8-6
lat pulldown x4 12-10-8-6
(Legs)
squat x3 15-10-5
leg extension x3 10-10-10
leg curl x3 10-10-10
deadlift x3 15-12-10
calf raise x2 10-10