Merhaba ben VG ye baslayali 1 ay oldu ve calistigim program hakkinda yorumlarinizi bekliyorum.
Program:
1.Gun :
Gogus:
incline bench press
flat bench press
chest press machine
chest fly machine
flat dumbell fly
Biceps(on kol):
concentration curl
Standing barbell curl
seated alternate dumbbell curl
preacher curl
Deltoid(omuz):
seated dumbell press
dumbbell lateral raise
dumbbell shrug
2.gun
Sirt:
wide grip chin up
cable row seated
lat machine pull down(2 makine var)
triceps:
standing cable push down
lying tricep extension
tricep kickback
one arm dumbbell extension
Bacak:
leg press
hack squads
seated calf raise
leg extension
leg curl
arkadaslar yardimlarinizi bekliyorum
boy-1.78
kilo-65
yaptigim bu antreman dogrumu yanlismi bilmiyorum.yardimci olun.
bench_Okafa_dumbellllsduh
Program:
1.Gun :
Gogus:
incline bench press
flat bench press
chest press machine
chest fly machine
flat dumbell fly
Biceps(on kol):
concentration curl
Standing barbell curl
seated alternate dumbbell curl
preacher curl
Deltoid(omuz):
seated dumbell press
dumbbell lateral raise
dumbbell shrug
2.gun
Sirt:
wide grip chin up
cable row seated
lat machine pull down(2 makine var)
triceps:
standing cable push down
lying tricep extension
tricep kickback
one arm dumbbell extension
Bacak:
leg press
hack squads
seated calf raise
leg extension
leg curl
arkadaslar yardimlarinizi bekliyorum
boy-1.78
kilo-65
yaptigim bu antreman dogrumu yanlismi bilmiyorum.yardimci olun.
bench_Okafa_dumbellllsduh
