Merhabalar,
Boy : 180
Kilo : 94
Yaş : 22
vücüt tipi: endomorf
Antreman Plani
1. Legs
Backsquat 5x2-3 rep
Frontsquat 4x4-6 rep
calf raises 3x8-12 rep
2. Push
Benchpress 4x4-6
Dips(+kg) 3x4-8
Close Grip BP 3x6-8
Barbell Shoulder Press 3x6-8
Snatch 5x1
Clean and Jerk 5x1
3. Pull
Deadlift 5x2-3
PullUp 3x6-8
Barbell row 4x6-8
Pullover 3x6-8
Barbell Curl 3x6-8
Diger bos günlerimde Crossfit Antremani yapilacak.
[DOUBLEPOST=1387891931][/DOUBLEPOST]Dün aksam Bacak günümdü
5dk isinma&Bacak esnetme
Backsquat (2x8 60Kg warm up- 2x100kg - 2x110kg - 2x120kg - 1x130kg - 1x135kg)
Frontsquat (8x50kg - 6x60kg - 4x70kg - 4x85kg)
Calf raises 3x8-12 (80kg)
Barbell Clean (2x2 60kg - 2x70kg)
10min Cardio
Boy : 180
Kilo : 94
Yaş : 22
vücüt tipi: endomorf
Antreman Plani
1. Legs
Backsquat 5x2-3 rep
Frontsquat 4x4-6 rep
calf raises 3x8-12 rep
2. Push
Benchpress 4x4-6
Dips(+kg) 3x4-8
Close Grip BP 3x6-8
Barbell Shoulder Press 3x6-8
Snatch 5x1
Clean and Jerk 5x1
3. Pull
Deadlift 5x2-3
PullUp 3x6-8
Barbell row 4x6-8
Pullover 3x6-8
Barbell Curl 3x6-8
Diger bos günlerimde Crossfit Antremani yapilacak.
[DOUBLEPOST=1387891931][/DOUBLEPOST]Dün aksam Bacak günümdü
5dk isinma&Bacak esnetme
Backsquat (2x8 60Kg warm up- 2x100kg - 2x110kg - 2x120kg - 1x130kg - 1x135kg)
Frontsquat (8x50kg - 6x60kg - 4x70kg - 4x85kg)
Calf raises 3x8-12 (80kg)
Barbell Clean (2x2 60kg - 2x70kg)
10min Cardio
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