ektomorf 12 haftalık kilo+kas programı görüş öneri ?

[rohan]

-----1

Sırt

rowing machine 8 6 6

V rope front pulldown 10 8 8

bent over barbell row 10 10 8

straight arm pulldown 10 10 10

trapez

shrug 10 10 10

5 DK MOLA

arka kol

v rope tricep pushdown 8 6 6

seated z barbell extension 10 8 8

lying dumbell tricep extension 12 10 10

KARIN legraise & plank


-----2


göğüs

barbell bench press 8 6 6

inchline barbell bench press 10 8 8

dumbell bench press 10 10 10

inchline dumbell fly 10 10 10

5 DK MOLA

önkol

barbell curl 8 6 6

hammer curl 10 8 8

concenteration curl 10 10 10

KARIN legraise & plank



-----3


omuz

seated military press 8 6 6

dumbell press 10 8 8

front dumbell raise 10 10 10

machine back shoulder fly 12 10 10

5 DK MOLA

bacak

ön leg press 8 6 6

arka leg curl 10 8 8

ön full squat 10 10 8

arka deadlift 10 10 10


beslenme ve suplement önerileriniz ?