Fitness Antrenman Programım

1. GÜN 2. GÜN 3.GÜN
Gögüs Pres:10 8 6 6 Deadlift: 3x 6 Omuz pres Dambıll:10 8 8 6
Üst Gögüs Dambıl: 10 8 6 6 Lat Puldown: 8 8 6 6 Omuz Açış: 8 8 6 6
Üst gögüs açış Dambıl: 10 8 6 6 Close grip lat puldown: 8 8 6 6 Front: 10 8 8 6
Alt Gögüs pres: 10 8 6 6 Seated Rows: 8 8 6 6 Arka omuz: 8 8 6 6
Barla pazu:8 8 6 6 Bent Over Bar Row: 8 8 6 6 Dambıll trapez: 10 8 6 6
Dambıl pazu: 8 8 6 6 One arm Dambıll Row: 8 8 6 6 İç Bilek: 4 X MAX
Hammer: 8 8 6 6 Dış bilek: 4 X MAX
Barbel Preacher Curl: 10 8 6 6 Triceps EZ Bar skıllcrusher: 8 8 6 6 Leg Extension: 12 10 8 6
Lying dambıll extension: 8 8 6 6 Squat: 8 8 6 6
Triceps Pusdown ( Halatla) : 10 8 6 6 Leg curl: 10 8 8 6
ALT KARIN: 4 X Max Triceps Pusdown: 10 8 6 6 Calf Raise: 10 8 8 6
Mekik: 4 X Max
4.GÜN 5 gün. 6.GÜN
Gögüs pres Dambıll: 10 8 6 6 Deadlift: 3x 6 Omuz pres Dambıll:10 8 8 6
Gögüs açış Dambıl: 10 8 6 6 Lat Puldown: 8 8 6 6 Omuz Açış: 8 8 6 6
Üst gögüs dambıl: 100 8 6 6 Close grip lat puldown: 8 8 6 6 Front: 10 8 8 6
Üst gögüs açış dambıll:10 8 6 6 Seated Rows: 8 8 6 6 Arka omuz: 8 8 6 6
Pullover:10 8 6 6 Bent Over Bar Row: 8 8 6 6 Dambıll trapez: 10 8 6 6
Barla pazu: 8 8 6 6 One arm Dambıll Row: 8 8 6 6 İç Bilek: 4 X MAX
dambıl pazu: 10 10 8 8 Triceps EZ Bar skıllcrusher: 8 8 6 6 Dış bilek: 4 X MAX
Hammer:10 10 8 8 Lying dambıll extension: 8 8 6 6 Leg Extension: 12 10 8 6
Barbel Preacher Curl:10 8 8 6 Triceps Pusdown ( Halatla) : 10 8 6 6 Squat: 8 8 6 6
Alt karın: 4 x max Triceps Pusdown: 10 8 6 6 Leg curl: 10 8 8 6
Mekik: 4 x max Calf Raise: 10 8 8 6