antikcosma
Üye
Monday:
Dumbbell bench press (Chest)
Warm up 1 x 15 reps
3 sets of 8 reps
Incline dumbbell press (Upper Chest)
3 sets of 8 reps
Dumbbell squats (Quadriceps - Front Of The Thighs)
4 sets of 10 reps
Alternate dumbbell curls (Biceps)
3 sets of 12 reps
Dumbbell Pullover (Back / Chest)
3 sets of 12 reps
Ab Crunches (Abdominals)
4 sets of 15
Wednesday:
Arnold press (Shoulders)
Warm up 1 x 15 reps
3 sets of 10 reps
Alternate front dumbbell raises (Shoulders)
3 sets of 12 reps
Dumbbell rows (Mid Back)
3 sets of 10 reps
Dumbbell stiff legged deadlifts (Hamstrings / Butt)
3 sets of 12 reps
Ab Crunches (Abdominals)
4 sets of 15
Friday:
Dumbbell deadlifts (Mid Lower Back)
4 sets of 12 reps
Incline dumbbell press (Upper Chest)
3 sets of 10 reps
Dumbbell Lunges (Legs)
3 sets of 12
Alternate dumbbell curls (Biceps)
3 sets of 12 reps
One arm dumbbell extensions (Triceps)
3 sets of 12 reps
Ab Crunches (Abdominals)
4 sets of 15
kaynak: Dumbbell Workout Routine
3gün için bunlar tabi tam günlerinde yapmıyorum haftada hepsini ayrı günlerde yapmış oluyorum ama. doğru mu 2 hafta yaptım biraz dinçleşti vücudum ve 2 kilo aldım doğrumu gidiyorum bilinçli abiler bir bakabilirmi
Dumbbell bench press (Chest)
Warm up 1 x 15 reps
3 sets of 8 reps
Incline dumbbell press (Upper Chest)
3 sets of 8 reps
Dumbbell squats (Quadriceps - Front Of The Thighs)
4 sets of 10 reps
Alternate dumbbell curls (Biceps)
3 sets of 12 reps
Dumbbell Pullover (Back / Chest)
3 sets of 12 reps
Ab Crunches (Abdominals)
4 sets of 15
Wednesday:
Arnold press (Shoulders)
Warm up 1 x 15 reps
3 sets of 10 reps
Alternate front dumbbell raises (Shoulders)
3 sets of 12 reps
Dumbbell rows (Mid Back)
3 sets of 10 reps
Dumbbell stiff legged deadlifts (Hamstrings / Butt)
3 sets of 12 reps
Ab Crunches (Abdominals)
4 sets of 15
Friday:
Dumbbell deadlifts (Mid Lower Back)
4 sets of 12 reps
Incline dumbbell press (Upper Chest)
3 sets of 10 reps
Dumbbell Lunges (Legs)
3 sets of 12
Alternate dumbbell curls (Biceps)
3 sets of 12 reps
One arm dumbbell extensions (Triceps)
3 sets of 12 reps
Ab Crunches (Abdominals)
4 sets of 15
kaynak: Dumbbell Workout Routine
3gün için bunlar tabi tam günlerinde yapmıyorum haftada hepsini ayrı günlerde yapmış oluyorum ama. doğru mu 2 hafta yaptım biraz dinçleşti vücudum ve 2 kilo aldım doğrumu gidiyorum bilinçli abiler bir bakabilirmi