hocam salondan ayrıldığı için programı ben yazdım nasıl?

[tunerboy]

s.a. arkadaşlar öncelikle 18 yaşındayım 65 kiloyum boy 1.80
8 aydır bb yapıyorum hocam 2 hafta önce salondan ayrıldı onunn için hocasız devam etmem gerekiyo neyse.
kendim bi program oluşturdum bodybulding in sitesinden bi bakarsanız iyi olur özelliklede hocalarımızın yorumları benim için çok önemli saygılar .


1.GÜN

GÖĞÜS:
Bench pres: http://www.bodybuilding.com/exercises/detail/view/name/barbell-bench-press-medium-grip
Dumbell fly: http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes
İlcine benchpress: http://www.bodybuilding.com/exercises/detail/view/name/barbell-incline-bench-press-medium-grip
Cable cross: http://www.bodybuilding.com/exercises/detail/view/name/cable-crossover
Drop push : http://www.bodybuilding.com/exercises/detail/view/name/drop-push

BACAK:
Önbacak
Arka bacak

2.GÜN

KOL:
Ez-bar crul:http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/15/muscle/biceps
Telde köll
Dumbell bicap crull: http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl
icline hammer cruls: http://www.bodybuilding.com/exercises/detail/view/name/incline-hammer-curls
decline ez bar tripceps: http://www.bodybuilding.com/exercises/detail/view/name/decline-ez-bar-triceps-extension
dips: http://www.bodybuilding.com/exercises/detail/view/name/dips-triceps-version
close-grip becnh pres: http://www.bodybuilding.com/exercises/detail/view/name/close-grip-barbell-bench-press
pusdown: http://www.bodybuilding.com/exercises/detail/view/name/triceps-pushdown

3.GÜN OUMZ+SIRT+KANAT

Makinada omuz pres
One-arm side readers: http://www.bodybuilding.com/exercises/detail/view/name/one-arm-side-laterals
Standing palms-in dumbell pres : http://www.bodybuilding.com/exercises/detail/view/name/one-arm-side-laterals
Dumbell shrug: http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shrug
Standing dumbell upringht row: http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-upright-row
Enseye çekiş: http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-pulldown-behind-the-neck
Barfiks:
Bent over two-arm long bar roww: http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-arm-long-bar-row
Seated cable row: http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows
Deatlift:

 

[aht]

gogus ve bacak 2sıde buyuk kas grubu onları ayrı gunlere koy 2. gun pazu programını 1. gune at bacak programınıda 2. gune at en kotu bu sekılde yap başarılar

 

[brhmcr]

Kas gruplarini kucuk ve buyuk olmak uzere ayirip gunlere bolersen daha faydali olur.PArcali sistem ile ilgili pek cok ornek mevcut. Kolay gelsin

 

[tunerboy]

teşekkür ederim değişiklik yapıcam ama genel olarak hareketler nasıl ?bodybulding.com un en iyi hareketlerini seçtim ?