Hipertofi ve kuvvet antremanı aynı programda.??

[brost]

Arkadaşlar merhaba 3 senedir vg yapıyorum kas gelişimim oldukça yeterli fakat kuvven için kasla orantılı olarak bakılırsa zayıf olduğumu düşünüyorum
Bu yönde eksiklerimi alttakı tarzda bir programla giderebilirmiyimiz dersiniz? Bu tarz hem kuvvet hemde hacim programını bir arada deneyen oldumu olduysa eksileri artıları nelerdir tecrübelerini paylaşırsa sevinirim.


MuscleExercise NameTimerRepsSetsTrack
Back
Barbell Bent Over Row 90 sec 5 3
Back
Weighted Pull Ups 90 sec 8 2
Back
Chin Up 90 sec 8 2
Chest
Barbell Bench Press 90 sec 5 3
Triceps
Weighted Tricep Dips 90 sec 8 2
Shoulders
Barbell Standing Military Press 90 sec 8 3
Biceps
EZ Bar Curl 90 sec 8 2
Forearms
Reverse Barbell Curl 90 sec 8 1
Triceps
EZ Bar Triceps Extension 90 sec 8 3
Tuesday
Lower Body Power
MuscleExercise NameTimerRepsSetsTrack
Upper Legs
Barbell Full Squat 90 sec 5 3
Upper Legs
Hack Squat 90 sec 8 2
Upper Legs
Leg Extensions 90 sec 8 2
Back
Barbell Deadlift 120 sec 5 3
Upper Legs
Lying Leg Curls 90 sec 8 2
Lower Legs
Calf Press On Leg Press 90 sec 8 3
Lower Legs
Seated Calf Raise 90 sec 8 2
Abs
Hanging Leg Raise 60 sec 10 2
Abs
Barbell Ab Rollout 60 sec 10 2
ThursdayBack and Shoulders Hypertrophy
MuscleExercise NameTimerRepsSetsTrack
Back
Barbell Bent Over Row 30 sec 3 6
Back
Chin Up 90 sec 10 3
Back
Cable Seated Row 90 sec 10 3
Back
Bent Over Two Dumbbell Row 90 sec 12 2
Back
Close-Grip Front Lat Pulldown 90 sec 18 2
Shoulders
Dumbbell Shoulder Press 90 sec 10 3
Shoulders
Barbell Up Right Row 90 sec 12 2
Shoulders
Dumbbell Lateral Raise 90 sec 18 3
FridayLower Body Hypertrophy
MuscleExercise NameTimerRepsSetsTrack
Upper Legs
Barbell Full Squat 30 sec 3 6
Upper Legs
Hack Squat 90 sec 10 3
Upper Legs
Leg Press 90 sec 12 2
Upper Legs
Leg Extensions 90 sec 18 3
Upper Legs
Lying Leg Curls 90 sec 12 2
Upper Legs
Standing Leg Curl 90 sec 18 2
Lower Legs
Calf Press On Leg Press 90 sec 12 4
Lower Legs
Seated Calf Raise 90 sec 18 3
Abs
Hanging Leg Raise 60 sec 10 2
Abs
Barbell Ab Rollout 60 sec 10 2
SaturdayChest and Arms Hypertrophy
MuscleExercise NameTimerRepsSetsTrack
Chest
Dumbbell Bench Press 30 sec 3 6
Chest
Dumbbell Incline Bench Press 90 sec 10 3
Chest
Leverage Incline Chest Press 60 sec 12 3
Chest
Cable Incline Fly 90 sec 18 2
Biceps
Preacher Curl 90 sec 10 4
Biceps
Dumbbell Concentration Curls 90 sec 12 3
Triceps
Barbell Seated Overhead Triceps Extension 90 sec 10 3
Triceps
Cable Rope Triceps Pushdown 90 sec 12 2
Triceps
Cable Tricep Kickback