Fitness Programım

[hamıt]

Kol, Omuz, Bilek, Triceps Çalışmam.
Incline Curl: 4 sets of 6 reps " 10 KG "
Concentration Curl: 4 sets of 6 reps " 10 KG "
Two-Hand (Barbell) Curl: 3 sets of 8 reps " 15 KG "
Dumbell Circle: 4 sets of 10 reps " 10 KG "
Reverse Curl: 4 sets of 6 reps " 15 KG "
Wrist Curl (Seated): 4 sets of 10 reps " 7.5 KG "
Reverse Wrist Curl (Seated): 4 sets of 10 reps " 7.5 KG "
Şınav: 3 sets of 10 reps

Güç Çalışması​

Clean and Press: 2 sets of 8 reps " 15 KG "
Barbell Pullover: 2 sets of 8 reps " 10 KG "
Bench Press: 2 sets of 6 reps " 25 KG "
Good Morning: 2 sets of 8 reps " 25 KG "
Barbell Curl: 2 sets of 8 reps " 15 KG "
Squat: 2 sets of 12 reps " 35 KG "

Genel Vücut Çalışması​

Clean and Press: 2 sets of 12 reps " 15 KG "
Curl: 2 sets of 12 reps " 15 KG "
Press Behind Neck: 2 sets of 8 reps " 15 KG "
Upright Row: 2 sets of 8 reps " 15 KG "
Squat: 2 sets of 20 reps " 30 KG "
Rowing: 2 sets of 12 reps " 25 KG "
Bench Press: 2 sets of 12 reps " 25 KG "

Sizce çokmu zorluyorum? Haftada 3 gün yapıyorum. Yaşım 16.

 

[ercan gürgöze]

fazla bilgi vermen gerekir...

**kilo ,boy,ölçü

**amaç ?...)

 

[hamıt]

Kilo: 58.7
Boy: 1.73
Ölçü: Bel ölçüsü ise 71.9

Amaç: Kuvvet, Güç, Dayanıklılık kazanmak.