Kilo-Hacim antremanı

[Bmermi]

Pazartesi (Göğüs-Arka Kol-Calf)

-Bench Press (12-10-8-6)
-Incline Dumbell press (12-10-8-6)
-Incline Dumbell Fly (12-10-8)
-Cable Crossover (12-10-8)
-Triceps Pressdown(tbar) (12-10-8-6)
-Lying Triceps Ext (12-10-8-6)
-Cable Overhead Tri.ext(12-10-8-6)
-Seated Calf Raise 3x20
-Calf press 3x20
Salı (Sırt-Biceps-Karın)

-One arm Dumbell row (12-10-8-6)
-Wide grip pulldown(12-10-8-6)
-Standing Pulldown (12-10-8-6)
- StraightArm Pulldown (12-10-8-(6))

Barbell Curl (12-10-8-6)
Incline Dumbell Curl (12-10-8-6)
One-arm High cable curls (12-10-8-6)

Bent-Knee Hip Raise 3x20
Crunches 3x20
Oblique Crunches 3x20

Çarşamba (Off)
Perşembe (Omuz-Trapez-Calf)
Dumbell Shoulder Press(12-10-8-6)
Lat.Raise (12-10-8-6)
One arm Front Cable raise (12-10-8-6)
Omuz-Trapez Hareketi hocaya sor

Dumbell Shrug 4x12-15

Seated Calf Raise 4x25-30
Calf Press 4x25-30

Cuma (Bacak-karın)
Barbell Squat 4x12-15
Leg Press 3x12-15
Leg Ext 3x12-15
Deadlift 4x12-15
Lying Leg Curls 3x12-15

Bent-Knee hips 3x20-30
Crunches 3x20-30
Plank 3x 1min

Ctesi-pazar (off)

Önerilerinizi bekliyorum

 

[Ironpump15]

arka omuz hareketi ekle