gakkos
Üye
5*5 sisteminde yer alan harekekler ama bunların nasıl yapıldığını bilmiyorum baktım ama bulamadım bi yadımcı olurmusunuz? mümkün ise resimli teşekür ederim
Barbell bench pres
Bent over row
Barbell squat
Stiff legged deadlift
Weighted dips
Weighted chin-ups
Barbell deadlift
Hanging leg raise 2x5
Incline pres
Renegade row
Front squat
glute/ham raise
Saxon side bend 2x5
Barbell bench pres
A-2: Bent over row
B-1: Barbell curl 2x5
B-2: Skull crusher veya triceps pushdown 2x5
Barbell squat
B-2: Glute/ham raise
Seated calf raise 2x5
Turkish Get-up 2x5 l,r (sol ve sağ)
Bottom position barbell bench pres
Dumbell row
: Barbell squat
Glute/ham raise
Turkish Get-up 2x5 l,r (sol ve sağ)
Weighted dips
Weighted chin-ups
Barbell deadlift
Hanging leg raise 2x5
Floor pres
Renegade row
Front squat
Glute/ham raise
Barbell bench pres
Bent over row
Barbell squat
Stiff legged deadlift
Weighted dips
Weighted chin-ups
Barbell deadlift
Hanging leg raise 2x5
Incline pres
Renegade row
Front squat
glute/ham raise
Saxon side bend 2x5
Barbell bench pres
A-2: Bent over row
B-1: Barbell curl 2x5
B-2: Skull crusher veya triceps pushdown 2x5
Barbell squat
B-2: Glute/ham raise
Seated calf raise 2x5
Turkish Get-up 2x5 l,r (sol ve sağ)
Bottom position barbell bench pres
Dumbell row
: Barbell squat
Glute/ham raise
Turkish Get-up 2x5 l,r (sol ve sağ)
Weighted dips
Weighted chin-ups
Barbell deadlift
Hanging leg raise 2x5
Floor pres
Renegade row
Front squat
Glute/ham raise
