Antrenman programim hakkinda gorusleriniz

[xxxx1112]

Pazartesi:Göğüs
Incline bench press 5× 12 10 8 8 6
Bench press 5× 12 10 8 8 6
Dumbell fly 5× 15 12 12 10 8
Cable fly 5× 15 12 12 10 8
Pullover:5× 15 12 10 8 6
Lying triceps ext 4× 21 hafif kilo

Carsamba : sirt
Hyperextansion
Deadlift 4×12 10 8 6
Chin up :3×max
Barbell row:5×15 12 10 8 6
Dumbell row : 4×12 10 8 8
Barbell curl 4×21

Cuma : omuz bacak
Overhead press : 5x 15 12 10 8 6
Lateral raise : 4× 15 12 10 8 +drop set
Rear delt raise: 4× 15 12 10 8 + drop set
Front raise 4× 15 12 12 10
Squat : 4× 12 10 8 6
Leg curl: 4× 12 10 8 6
Leg extansion : 12 10 8 6

Pazar : on kol arka kol
Barbell curl : 4 × 12 10 8 6
Incline hammer curl 4 ×12 10 8 6
Dumbell curl : 4 × 12 10 8 6
Pushdown : 4× 12 10 8 6
Lying tricep ext :4×12 10 8 6
One arm dumbell ext : 4×12 10 8 6
Iyi kotu tum yorumlariniz benim icin degerlidir iyi forumlar.