Hipertrofik antreman programım

[thebky]

1. Antreman (pectoral-biceps-fore arm)
bench press
dumbell fly
incline bench press
incline dumbell fly
dips
barbell curl
z bar curl
incline dumbell curl
wrist curl-reverse curl(ön kol, iç bilek)

2. Antreman (legs-calf-abs)
leg extansion
leg press
squat
barbell lunges(ilerleyerek)
leg curl
calf raise
abductor
abs

3. Antreman (sholders-triceps)
shoulder press (dumbell)
dumbell lateral raise (oturarak çift dumb)
barbell military press (oturarak bar ile)
front raise
arka omuz açiş 45 derece sehpa ile
triceps push down
frenc triceps press
close grip bench press

4. Antreman ( back-abs)
chin up wide grip
chin up colose grip
lat pull (ense)
seated row(uzun lat aparati ile)geniş tutuş
dumbell row
dumbell shurug
z bar upright row
hyper ext
abs